A) For time

1 Mile Run

30 Pistols (scale with 40 BW lunges)

200 Double Unders (sub 400 Singles)

30 BBJO (jump over object if no box)

1 Mile Run

B) 4 Unbroken Sets

Max SHSPU -> Max HSPU -> Max HS Hold

*Each movement directly into the other

Other options:

Max DB/BB Strict Press -> Max HSPU -> Max HS Hold

Max Strict Press -> Max Push Press -> Max HS Hold

C) 6:00 EMOM

:20 Hollow Hold + 10 Single Leg V-ups (5 per side)

D) 2 Sets for time:

3 Rounds of:

8 Power Snatches (BB preferred but use DBs if needed)

10 Lateral Burpees over BB/DBs

Rest 4:00

*3 Rds is 1 Set so flow is as follows: Sprint 3 Rounds - Rest 4:00 - Sprint 3 Rounds

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