A) 3 sets/super set:

2 Turkish get ups e.a

30 Sec hollow body hold

15 Weighted glute bridges

B) For Time:

7 – 5 – 3

DB devils press – up to 22.5/15kg

Bar muscle ups

15 – 12 – 9

T2b

High box jump overs

21 – 15 – 9

Cal row/bike

Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg

@20mins:

5mins to find-

5 rep max thruster

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