A1) 10sec HS Hold + 4-8 HSPU + 10 sec HS hold , rest 1:00 x 3 sets
A2) 4-6 wide Grip Strict Pull Ups @21X1, rest 1:00 x 3 sets
B1) 3-5 Tempo Pistols / modified / Box Pistols @2211 / leg , rest 1:00 , x 3 sets
B2) 50ft Seal Walk , rest 1:00 x 3 sets
C) 18min @ EZ Aerobic Pace
200m/150m row
5-7 Dips / Strict as possible
5-7 Strict T2B
200m/150m run
2 Wall Walks
10 Supinated ring Row
D) Core
1:00 Dual KB Deadbug
12 Half Kneeling WB throws/side
rest as needed x 4 sets
E) Armor
4 rounds
9 HPC 135/95 115/75
15 Bar Facing burpees