“A:
3 sets, of:
Burpees x 10 reps
Hollow / Arch Swings x 10 reps
Pass throughs x 10 reps
Handstand hold x 30 seconds

B:
3 sets, of:
In and out drill in rings x 5 reps

C:
Every 2 min for 10 min, of:
Squat Clean x 5 reps @medium heavy

D:
EMOM 20
#1 Wall Ball Shots
#2 Push Press
#3 Kettlebell Swings
#4 Rowing for Calories
#5 Hand release push-ups

E:
3 sets, of:
Weighted Jack Knifes x 10 reps @10/5kg”