A1) 6-8 Single Arm KB Front Rack Step Ups, @21X1,
A2) 5 Jefferson Curl @5151 x 3 sets

B1) AMRAP 1 Strict HSPU + 3sec HS hold
B2) 10-15 Dual KB Leg Lifts with a controlled lowering , rest 1:00 x 4 sets

C) 3-4 Rounds NFT or 15minutes
200m row
8R/8L SA DB OH Lunges
2-3 wall walk
45 sec Dual KB Squat hold at 90 / wall sit

D) Core
Accumulate 60-100 v-ups / v-tucks
Every Break 5 burpees

E) Armor
4 rounds
20/15 cal AD
20 WB
20 KBS

F) Summer Gunzzzzzzzzzz –
8-15 Hammer curls
Max effort parallette push ups
rest 90sec x 4 sets