A1) Overhead squat; 4×3-4 @ 53X1; rest 30 sec

A2) Strict toes 2 bar 4×5-10 @ 31X1; rest 2-3 min

*If can’t do strict t2b, then perform strict hanging high knee raises

B1) KB snatches 4×10 UB/arm – rest 20 sec

B2) 4×1 min accumulated in Handstand or FLR on floor – rest 20 sec

B3) 4×12 Supermans w/ 10 sec hold on final rep – rest 2 min

C) 100 flutter kicks (slow and controlled, each kick is one rep)