A: MOBILITY
 
B: WARM-UP - 1000M M RUN / ROW /BIKEN THEN 3 ROUNDS OF:
    10X SQUAT, 10X PUSH-UP, 10X ARCH-ROCK, 10X HOLLOW ROCK
 
D: METCON - „CAMERON“ FOR TIME::
     50X WALKING LUNGE
     25X CHEST-TO-BAR PULL-UP
     50X BOX JUMP
     25X TRIPLE UNDER (75X DOUBLE UNDER / 225 SINGLE UNDER)
     50X BACK EXTENSION
     25X RING DIP
     50X KNEE-TO-ELLBOW
     25X WALL BALL 2-FOR-1´S
     50X SIT-UP
     5X ROPE CLIMB