A)
3 sets:
15 Butterfly chest to bar pull ups
7 parallette hand stand push ups
15 Hip extensions

B)
3 sets:
10 Push presses (155/105) w/ 1 sec pause at the top of each rep
90 sec rest
50ft Walking lunge w/ 70/55 KBs in ea. hand
90 sec rest
15-20 Toes to bar
90 sec rest

*Be strict with rest time

C)
For time:
30-20-10
Box jumps (24″/20″)
Clean and jerks (75/55)

D)
6 Minute AMRAP
2 Squat snatches (165/115)
4 Burpees over bar
6 Wall balls (30/20)