“A:
2 sets, of:
Mountain Climbers x 20 reps
Air Squats x 15 reps
Wall Climbes x 3 reps

B:
Every 90 seconds for 6 minutes, of:
Hollow Hold x 30 seconds
Arch Hold x 30 seconds
Rest 30 seconds

+

10 sets, of:
1 hollow / arch swing + 1 kipping Pull-up

C:
ROUND TRIP
Overhead Squats x 10 reps
Box Jump Overs x 10 reps
Thrusters x 10 reps
Power Cleans x 10 reps
Burpee + Pull-Ups x 10 reps
Power Cleans x 10 reps
Thrusters x 10 reps
Box Jump Overs x 10 reps
Overhead Squats x 10 reps

D:
2 sets, of:
Russian twist x 20 reps
Bird dog x 12 reps”