A)
3 sets:
5-10 muscle ups
30 sec L sit
10 strict HSPU

B)
Back squats
3 sets:
8-10 reps
rest 90 sec between sets
*increase from last week

C)
2 minute AMRAP x4 (2 minutes rest between sets)
6 Thrusters (115/75)
6 box jumps (24/20)

D)
4 sets:
40/35 calorie row
rest 90 sec