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