A1. Low blocks power clean x 5 reps
A2. :15-:20 L-sit hold
A3. Hs hold, belly well
B MAP training @80%
6 rds
5 muscle ups
10 alt weighted pistols
15 cal bike
Rest 3 min
Amrap 10
10 alt dB squat snatch
1 peg board / or legless rope climb
50 du
C. For movement over time
50 strict hspu
50 strict pull-ups
100 pushups
200 air squats
D. 20-30 foam rolling and lax ball