A: For quality:
10 Kettlebell Windmills
10 Kettlebell Around the Body Passes
B: Complete as many rounds as possible in 10 mins of:
3 Bar Muscle-ups
2 Rope Climbs
1 Bar Muscle-up
20/15 Row Calories
Scales strict pull up
C: 4 rounds for time of:
20 Arch Rocks
Rest 30 secs
20 Hollow Rocks
Rest 30 secs