A)

3 sets:

50 double unders

30 sec L sit

15 Toes to bar

 

B)

Behind the neck push press (NO JERK)

6 x 1

 

C)

5 Sets

5 stiff leg dead lifts (pick your own weight)

rest 2 minutes between sets

 

D)

3 rounds

1 minute max pull ups

1 minute rest

1 minute max push ups

1 minute rest

2 minute max wall balls (30/20)