A: (1)
3 sets, of:
Ring rows x 12 reps
Run 400 meters
Banded Pass throughs x 12 reps

B: (G, PULL)
5 sets, of:
Strict Pull-up 1-5 reps (hollow body)

5 sets, of:
Ring Rows x 10 reps
Hollow Rocks x 18 reps

C:
“misfit”
Assultbike / Row @25cal
Dumbbell Thrusters x 50 reps @15/10kg
Dumbbell Box Step-up x 50 reps @15/10kg
Alt. Dumbbell Lunges x 50 reps @15/10kg
Assultbike / Row @25cal