A1) 4-8 Kipping Dips @21X1, rest 1:00 x 3-4sets
A2) 10-15 Banded Lat Pull Down @3030 rest 1:00 x 3-4 sets
B1) 30sec-1:00 HS Hold rest 1:00 x 3-4 sets
B2) :20-:30 Hanging L-Sit / L-Tuck, rest 1:00 x 3-4 sets
C) 3-4 sets @ Steady EZ Pace to perform movements well 200m run / 250m row / 12/8 Cal AD
5-7 Strict Supinated Pull Ups @1111
5-7 HSPU
100m Farmers Carry
2 Wall Walk
D) Core
8-10 WB Straight leg Sit ups
8-10 Leg Raises
8-10 Windmills
rest as needed x 4 sets
E) Armor
4 rounds
10 DL (115/75) (95/65)
10 burpees over bar
10 HPC
10 Alt DB Snatch