“A:
Pike Stretch x 30 seconds
Pass Throughs x 12 reps
Couch Stretch x 30 Sec

B:
EMOM 16 min, of:
#1 – Strict Dip x 3-5 reps
#2 – Arch Hold x 30 sec
#3 – Push-up ( on wallball) x 15 reps
#4 – Ring Support Hold x 30 sec

C:
3 Rounds, of:
Pull-ups* x 15 reps
Bar-Facing Burpees x 12 reps
Squat Cleans x 9 reps @60/40kg
* Ring rows

D:
2 sets, of:
Barbell Row x 20 reps
Scapula Push-ups x 20 reps
“