A.
15 minute amrap (quality of movement not for speed)

5 tuck crunches
10s hollow rock hold
1 rope climb
10 ab roll outs
3 wall walks
10 ring press ups

B.
Skill: pull ups/kipping pull ups

C.
Conditioning:

10 rounds of ‘Cindy’
5 pull ups
10 press ups
15 squats

*emom 5 burpees

Can be scaled accordingly.