A)
3 sets:
10 Muscle ups
20 GHD sit ups
10 slow perfect OHS (95/65)

B)
3 sets of max Shoulder to overhead
@ 135/95
rest 2 minutes
@ 155/105
rest 2 minutes
@ 175/115

C)
4 sets:
in 90 sec complete:
15 Thrusters (95/65)
in the remaining time max calories on AB

*Rest 4 minutes between sets

*Rest 10-15 minutes before “D”

D)
4 sets:
in 90 sec complete:
15 Dead lifts (205/135)
in the remaining time max calories on AB

*Rest 4 minutes between sets