A. 3 sets not for time of:

6-8 half kneeling DB/KB banded press /arm @30x1

into 15-30 sec dragon flag hold


B. 4-6 sets of:

20m Heavyish reverse sled drag


C. 15 min EMOM of:

1st - 30 sec partner russian twists (keep distance between partners)

2nd- 6 DKB deadlift + 5 DKB swings/cleans + 4 DKB push press

3rd - 30 sec suicide sprints (run 5m forward then run 5m backward, 10m forward and run 10m backward and so on)