A
30 air squats
20 double unders
20 cossack squats
20 double unders
10 down dog to up dog
20 double unders

10 kip swings
5 handstand holds 3-5 sec
5 strict pullups
2x max hs hold
(10 min)

B
12 min EMOM
Min 1: 5-7 strict pullups
Min 2: 10-15 pushups

C
Every 4 min x 5 rounds
24 double-unders
12 SA DB front squats - R (50/35lb)
12 strict HSPU
12 SA DB front squats - L
24 double-unders
*R and L are referring to the shoulder the DB is resting on.

D
100 banded triceps pushdowns
Every break do 10 situps
(5 min)