A)
3 sets:
10-15 Strict pull ups
20 GHD sit ups
20 Bounding box jumps

B)
Shoulder to over head
4×5

*One second pause at the top of each rep

C)
6 Minute AMRAP:
1000m row
40 Bupees
30 Box jumps (30/24)
20 Shoulder to over head (155/105)

Rest 3 minutes

7 Minute AMRAP:
1000m row
40 Bupees
30 Box jumps (30/24)
20 Shoulder to over head (155/105)

Rest 3 minutes

For time:
1000m row
40 Bupees
30 Box jumps (30/24)
20 Shoulder to over head (155/105)

*Do not pace this workout, your goal is to get as far as possible each round.

D)
10 Minute EMOM
10 Dips