A: (2)
3 sets, of:
Assult Bike @12 cal
Alt Dumbbell Shoulder to over head x 16 reps @10/5kg
Hip Thrusters x 20 reps

B: (FBB, PUSH)
5 sets, of:
Half Kneeling Single arm Shoulder Press x 5/5 @15/10kg
Single arm Push Press x 5/5 reps @22.5/15 kg
Handstand hold (acc) :40 sec

C:
“Collective”
AMRAP 8 min, of:
Run 200 meters
Up-Downs x 7 reps
Single arm Front Rack Lunges 7/7 reps @22.5/15kg

Rest 3 min

AMRAP 8 min, of:
Run 200 meters
Up-Downs x 7 reps
Single arm Front Rack Lunges 7/7 reps @22.5/15kg