A. Warm Up

B. Stength :
4sets
1min amrap pull ups
1min rest
1min stationary dips
1min rest
1min hollow hold
1min rest

C. 4mins amrap of HSPU

D. FOR TIME :
1000m row
60 chest to bar pull ups
30 hspu ( adv. Strict)

E. 3x
25 GHD Sit ups
25secs hollow hold
1min hs hold against the wall