Part A:

DU Practice – 8-10 mins

OR

4 sets:
Max Unbroken DU
10 Hollow rock holding empty bar OH or weight plate

Part B:

3 rounds for time:

2 Rope climbs/Peg board
8 D-ball clean
16 Front rack Kb reverse lunge
32/21 Cal Machine

18 min time cap

Part C:

3 Rounds

30s/30s Side adductor plank on bench
60s Weighted Plank