1.) Flare
14 minute AMRAP 
35 Double Unders 
25 Wallballs 20/14lb
15 Toes to Bar
2.) Every 2:30 for 6 rounds 3 Front Squat @ 75%
*3.) 9 minute AMRAP 
15 Power Snatch 75/55lb
3 Bar Muscle Ups 
*4.) SPUC

5-4-3-2-1-1-2-3-4-5

Strict Wide Grip Pull-ups 

Strict Narrow Grip Pull-ups 

Strict Chin-ups
*5.) tABata

Flutter Kicks

Hollow Rock

Superman

Russian Twist

Parallette L-sit (scale with hanging l-sit/knee raise)

note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement