A,
Floor Press in Bridge

9 x 3 @ 50-60%, every 60s.
- These are SPEED reps
- Change Grip every 3 sets ie. close, medium, and wide grip.

B,
For time;
30 Chest to Bar Pull-ups
40 Burpees
50 Wall Balls @9/6kg
60 (total) Renegade Rows @22,5/15kg

Rx+: 15/10 Bar Muscle-ups in place of Pull-ups
TIME CAP = 12:00