A:(2)
3 sets, of:
Row x 300 meters
Bird Dogs x 20 reps
Hollow Hold :30 sec

B:(GYMNSTICS, PULL)
EMOM 12 min, of:
odd# – Rope Climbe x 2-4 reps
even# – Toes to Bar x 4-8 reps (Legraisers)

C:(HIIT)
Amrap 12 min, of:
3-6-9-12- …
Alternating Dumbbell Snatch @22.5/15kg
Dumbbell Box Step Overs @22.5/15kg