A: Metcon (No Measure)4×6 strict unbroken Hspu
No kipping, no abamats, use dumbbells if cannot do strict to get a full range of motion.
Deficit strict for those better at HSPU.
B: Back Rack Lunge (4×12 @ 40% of BS weight )6 steps out, turn around 6 steps back. Use collars.
C : Metcon (Weight)Pause overhead squat
5×3 :03 pause at the bottom.