Part A

Push press

5 sets of 3-7 reps (pause at the top)

Focus on lockout and showing control at the top

Sub maximal door frame hang in between attempts

Part B

5 min AMRAP

5-10 dips
5-10 single arm rows/ pull ups/ ring rows

Part C

3 sets

15 V-sits
15 weighted side bends each side
1 min rest