A. Spend 10 minutes working on strict muscle-ups, legless rope climbs, and peg board

B1. Seated hand-over-hand sled pull
5×50’; Tough weight; Rest 60s
B2. Handstand walk
5×100’; Rest 60s

C. Handstand walk
3×30-60’; Rest as needed

D. 10 rounds @ 90%:
30s assault bike
-Rest 30s
30s box jumps, step down (24/20)
-Rest 30s
30s plank
-Rest 30s