A,
Odd Object
Farmers Carry: 7 x 15m
Each set should be challenging and near, but not to failure. Adjust loading as needed.

B,
For Time
200/180 Cal Bike
Goal: Sub 20 min
Every 90 sec complete 8 Box Jump 75/60cm
Start with the boxjump!

C,
For Quality OR "Burner"
20 Bar Muscle Up (perfect reps )
20 Def Strict HSPU ( 5-10cm def)
40 sec L-Sit ( on ring/paralelette)
Your choice if you want to push the pace here or not. Either way we are looking for good, quality reps with the higer skill gymnastics work.