Part 1
Core work warm up
2 Rounds (:30 on/:30 off)
L Hold (from pull up bar)
L hold (from rings)
Plank Hold
Part 2
Strict Press
5-4-3-5-4-3
Part 3
8 Minute AMRAP
Row 200 M
5 Push Press
25 Double Unders
5 Push Jerks
*Weight will be 60-65% of heaviest complete set from above