A. Back Squat 5 – 5 – 5
B. For max Reps
0-3:00 100 KB Swings (24/16 – american)
3-6:00 75 GHD Sit-ups (or 100 Ab Mat)
6-9:00 25 Muscle Ups (sub 2:1 ring row+ring dip)
12-15:00 “L” sit holds
C. Banded Shoulder Mobilization