“A: (1)
3 sets, of:
Bear Crawl 10 + 10 meters
Hollow Rocks x 12 reps
Jumping Air Squats x 10 reps

B: (FBB, PUSH)
Every 2 min for 16 min, of:
Wall walks x 3 reps
Deficit Push-ups x 10 reps @20/10kg plates

C: (CROSSFIT)
5 rounds, of:
Single arm Dumbbell Thrusters x 21 reps @22.5/15kg
Toes To bar x 15 reps (knee raisers x 25 reps)
Burpee Boxjumps Over x 9 reps
* in teams of 2, you go I go style