Cinder Blocks
A2: 400M Run (Time)
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A3: 100M Sprint X 4 Rounds (4 Rounds for time)
Round 1 @85% Somewhat Hard Pace (Not Sustainable); Rest 90-120 Seconds/
Round 2 @90% Hard Pace; Rest 90-120 Seconds/
Round 3 @90% Hard Pace; Rest 90-120 Seconds/
Round 4 @90% Hard Pace; Rest 3-4 Minutes
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B2: AMRAP 20 of:
5 L-Pull Up
6 HSPU
7 Each Alternating Pistol
8 Calorie Air Bike
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C: 100M Sprint X 4 Rounds (4 Rounds for time)
Round 1 @85% Somewhat Hard Pace (Not Sustainable); Rest 90-120 Seconds/
Round 2 @90% Hard Pace; Rest 90-120 Seconds/
Round 3 @90% Hard Pace; Rest 90-120 Seconds/
Round 4 @90% Hard Pace; Rest 3-4 Minutes
D: FLR on Rings (4 Minutes TUT)
Basically a plank on rings

Accumulate 4 Minutes time under tension in as few sets as possible; Rest as needed