A. Deadlift 1.1.1 reps 4 set

* 10sec rest between the lifts, go heavy with PERFECT form.

B1. Pull up @30×1 4-5reps / Jumping pull up with isometric hold @ 31A1 4-5reps 3set

B2. KB snatch to TGU 4-5reps/arm 3set

C.
“Hold your plank but not your horses”
In teams of 3

Time cap 25min

100 KB swings
100 Airsquats
100 Push ups
100 Airsquats
100 KB swings
AMCAL on the rower until CAP

*Divide work as you want
*One person must be in plank position in order for reps to count