A1. Front Squat @ 30X0; 3, 2, 1, 1; rest 90 sec

A2. Ring Dips; amrap x 4; rest 90 sec

B1. HSPU; amrap x 3; rest 10 sec

B2. Double Unders; amrap in 30 sec x 3; rest 60 sec

C. GHD sit ups; 15 x 4 sets; rest 60 sec