A,
7 rounds for quality of:
Monostructural Cardio, 3 mins
2 Push Press, pick load

Monostructural Cardio- Bike or Row at RPE 7/10
Push Press- 85%+ 1RM

B,
3 rounds, each round for time, of:
10 Strict Pull-ups
20 Alternating Goblet Box Step-ups, 24/16kg, 60/50cm
30/25 Bike Calories
Farmer Carry, 24/16kg, 30m
150 Double Unders

Rest 2 mins between each round.

Goal
Consistent effort on all rounds and sub 7 mins each round.

C,
Stretch:
Pec Stretch
:60-90 sec

Couch Stretch
2 min/side

Banded Lat Stretch
:60 sec/side

Adductor Stretch
:90 sec