Part A:

Midline mash:

5 rounds:

10 GHD OR wall ball sit-ups

10 leg raises hanging on peg board

10 Banded good morning

10M quadrup bear crawl (weight on back)

Part B:

3 Rounds For time: (12 min cap) 100 double unders/ 150 single skips

20 pistols (10/10) (Or scaling of choice)

10 DB OR KB STOH (50/35) (40/25) (On feel)

Part C:

3 Sets for quality:
30 second bar hang
30 second HS hold facing wall