Part A

Front Squat
3 x 3 @ 70% with a 3sec pause in bottom

Part B

DB Floor press
3 x 14 @ Heavy

Part C
13min AMRAP
5 Handstand push ups
10 Toes to Bar
15 Wall Balls
20 Double unders

Extra’s
3 Max effort sets
Strict pull ups
If you can’t do a strict pull do 3 sets of 5 Negative