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