A)

3 sets:

5-10 muscle ups

30-45 sec L sit

15 bounding box jumps (unbroken )

 

B)

For time:

100 wall balls (20/16)

80 chest to bar pull ups

60 alternating pistols

40 single arm dumbbell snatches (70/45)

* Time to beat 13:19

 

C)

2000m row @ 80%

post time of row