A.1.
Run 400m (easy)
2 rds:
4+4 Spider lunge + twist
4-6 Walk out + Push up
6-8 Ring row

A.2.
1 rnd:
6-8 Active shoulders (handstand)
3-6 HSPU

6-8 Active shoulders (hang)
6-8 Kipping swing
3-6 Pull up

3-6 C2B
2-4 MU

A.3.
Mobility...
- Hips / Glutes / Hamstrings / Shoulders