A. Gymastic skills
Skin the cat
5-10 reps x5
*scale supine bar rows, use the push up progression bars, stay strict.
Focus on maintaining hollow and controlling the pace.
As many rounds as possible in 15 minutes of:
10 Box Jump 24/20″
10 Ring Dips/ bar dips/ push up bars
10 Thrusters 95/65 Rx+ 115/80lbs
75-85% 2reps X5
Work to a heavy triple