“A:
2 sets, of:
Mogul Jumps over a kettlebell x 10 reps
Scapula Push-ups x 10 reps
Doubble Unders x 10 reps

B:
EMOM 14 min, of:
odd – Strict Press x 8 reps @4-50kg
even: Elevated ring rows x 8 reps

C:
“”FOUR THIRTY””
AMRAP 20:
Alternating Dumbbell Power Snatches x 30 reps @23/16kg
Box Jumps x 30 reps
Wallballs x 30 reps @9/6kg
Toes to Bar x 30 reps

D:
2 sets, of:
Arch-ups x 10 reps
Ring Support hold x 20 sec “