A)
3 sets:
10 Muscle ups
30 sec L sit
10 slow perfect OHS (115/75)

B)
Max Shoulder to overhead
@ 115
rest 60 sec
@ 135
rest 60 sec
@ 155

C)
Every 6 minutes for 30 minutes
400m row
10 Strict HSPU
15 Toes to bar

*Rest 10-15 minutes before “D”

D)
3 sets:
400m run

*Rest 4 minutes between sets