10x each T,Y,I raises
2 rounds of:
4 scap pull-ups
5 strict pull-ups
10 banded good mornings
10 banded squats
3 sets for times:
50 double unders
7 muscle ups (scale to bar or jumping bar mu)
*rest :90 seconds between
B. 3 sets of 20 steps of death march with dumbbells
C. 3 rounds for time :
500 m row
25 push-ups