A)
3 sets:
1 minute 85% effort on AB
1 minute rest
1 minute max GHD sit ups
1 minute rest
1 minute max Double unders
1 minute rest

B)
6 sets:
3 split jerks
pause for 2 sec in the split before standing

rest 90-120 sec between sets

C)
For time:
“Jackie”
1000m row
50 thrusters (45)
30 pull ups

*Goal is sub 6

D)
1 set:
max wall balls (20/16)
when you stop or pause set is over

*Anything less than 50 will be a penalty of 1 mile run