Part A Warm up
2 Sets
Bear Crawl x30ft
Crab Crawl x30ft
PVC Close Grip Overhead Squat x5
Push-up + Inch Worm x4
Part B
3 Sets
Nose To Wall Hold x30-60 sec
rest 30 sec
Strict Ring Dip x8-10
rest 30 sec
Ring Support L-Sit x10 Sec
rest 2-3 min
Part C
AMRAP In 12 Min Of:
35/25 Cal Assault Bike
With the remaining time do:
10 Games Standard Box Jump (24″/20″)
10 Toes To Bar
10 Kettlebell Swings (53/35)
