A)
3 sets:
10-15 Strict dips
20 Toes to bar
50 Double unders

B)
Shoulder to over head
4×5 @85% of 5RM

*One second pause at the top of each rep

C)
2 rounds for time:
400m run
10 Hang power snatches (155/105)
7 Muscle ups

Rest 6 minutes

1 round for time:
800m run
15 Squat cleans (185/125)
7 Ring handnd push ups

Rest 6 minutes

2 rounds for time:
20 Calories on AB
10 Dead lifts (315/205)
50ft handstand walk

D)
EMOM for 10 minutes
Odd: 10 Burpees to 6″ target
Even: 20/15 Calorie row