A)
3 sets:
20 GHD sit ups
15 Kipping hand stand push ups w/ 1 sec pause at the top of each rep
10 Strict chest to bar pull ups

B)
EMOM for 5 minutes
5 TNG power cleans
rest 1 minute
EMOM for 5 minutes
3 TNG power cleans
rest 1 minute
EMOM for 5 minutes
1 Power clean

*Increase weight after each set of EMOMs
*Stay at the same weight for the last EMOM

C)
TEST
“Cassandra”
For time:
5 rounds
40 Double unders
30 KB swings (55/35)
20 SOH (115/75) w/ 1 sec pause at the top of each rep

*Goal sub 13:00

D)
4 rounds
10 Calories on AB (+10 on AD)
7 Bar muscle ups
1 Squat clean (245/165)
*1 minutes rest between rounds