A:
6-6-6-6 DB RNT Reverse Lunges (per side)
Start every 2:30min.

B:
3 rounds for time of:
400m run
21 Ring Dips
2 Legless Rope Climbs


STRENGTH WOD

A1:
Back Squat – 5RM (1st rep paused 2sec)
A2:
Shoulder Press – 90% of 3RM for 3×3
Alt. Between sets 20min. For part A

B:
3 Rounds of:
8 Front Rack Lunges
14 DB Arnold press
20 DB sit ups

You go I go setup in part B

C:
100 Banded Tricep Extension