Part A:

For time:
10 – 1 HSPU
1-10 L-sit Pull-ups

12 minute cap

* Black – strict
* Blue – Kipping and regular
* Red – seated DB press + banded

Part B:

12 min AMRAP

20 weighted situps (DB)
10 single arm KB OH walking lunge – right
10 single arm KB OH walking lunge – left

– (DB 45/30 + 32/20KG) / (DB 35/25 + 24/12 kg) / red = BW + Front rack