“A:
Walking Lunges x 10 reps
Xiaoping x 8+8 reps
Ring Rows x 10 reps
Over Head Squat (stick) x 10 reps

B:
Every 2 min for 10 min, of:
Front Squat x 4 reps @1311

C:
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:
Situps x 20 reps
Ring Dips x 10 reps
Elbow plank x 30 seconds”