A:
3-3-3-3-3 Sumo Deadlift (go heavy!)
5 sets of 5-8 controlled Muscle-up Transition Practise
Start a new round of both exercises every 3min.
B:
Death by Burpee-Shuttle Runs
1 Burpee Shuttle Run, 10m in the first minute
2 Burpee Shuttle Runs, 10m in the second minute
3 Burpee Shuttle Runs, 10m in the third minute
C:
For time of: 120(-x) Abmat Sit-ups
for every round completed in part B you can deduct 5 reps of part C.
GYMNASTICS
A:
Inverted Burpees / Handstand Press: technical coaching
B:
"FRAN +"
21-15-9 reps for time of:
Thrusters
Pull-ups
Cal row
C:
TAKATA w/Push-ups