A. 3 x 50% max effort Strict pull ups
3 x 30s Chin over bar hold
3 x 30s L sit holds
3 x 30 V sit ups
- rest no longer than 60s between sets
B. AMRAP 7
21-15-9
Burpees over bar
Front squats (50/35)
Rest 2 minutes
AMRAP 7
21-15-9
Hang cleans
HOG press ups