A. 3 Sets:
- Bike or Row 1 minute
- Quadruped Hip CARs x 2 per
- Alt Scorpion x 8
B. 4 Sets:
- Back Squat x 3-4 @ 30X1 – Rest 60 seconds
- Standing Shoulder CARs x 3-4 per
C. 3 Sets:
- Dual KB Drop Lunge x 8 per @ 20X1 – Rest 30 second between sides; then Rest 60 seconds
- Planche Lean x 3-5 @ 3111 – Rest 60 seconds
D. Complete as many rounds and reps as possible in 12 minutes of:
- Dual KB Hang Clean x 6
- Alt. Thruster x 12
- Run 250m
