A,
EMOM 12
odd: 5 strict (deficit) HSPU
even: 3-5 kipping ring mu

B,
4 rounds for time of:
3 Progressive Burpee Complexes (up down, burpee no jump, burpee squat jump)
21 Alternating Dumbbell Snatches@ 22,5/15kg
63 Double Unders

Goal: Sub 16 min

C,
3 rounds for quality of:
Reverse Sled Drag, pick load, 1 min
10 L/10 R Single Leg Deadlifts, pick load
Hip Extension Hold, 1 min
10 Hip Thrusts, pick load
Rest 2 mins

Reverse Sled Drag- heavy
Hip Extension Hold- hold at the top
Hip Thrusts- heavy