Part A
Front squat – build to 1-2 tough sets of 6
(4-5 warmup sets of 3-4 reps)

Part B
3 rounds for time (Time cap: 10 mins)
9 burpees box jump overs
12 KB/DB thrusters (24/16, 20/12, goblet squats)
15 pull ups/banded/ring rows

Part C
Three sets not for time
30 secs supinated bar hang
30 secs HS hold
15 v-ups/ v-tucks / 20 sec tuck hold