Part A

Turkish get up

Every 2min30 for 10 minutes

Odd: AMRAP left arm
Even: AMRAP right arm

Part B

3 rounds

Max reps Staggered push ups

Test right arm
rest 1 minute
Test left arm
Max rep pull ups/rows
Rest 2 minutes

Part C

3 rounds

1 min rack hold each arm
20-30 side plank hip raises
Rest 1 minute