A. amrap 25
1 strict muscle up (go weighted if have the ability to) + 2 muscle ups + 3 rings dips * should be unbroken each time.
3 strict deficit hspu (you choose height)
5 box jumps (40/32)
7 GHD Sit-ups
B. Weighted Ring Rows 5×5; ascending – NO HIPS, straight as a board and feet up, hip height etc
C. Emom x 7 x 3 tng power cleans @70-75%
D. Ski Erg – 1k TT