Part A: Three Sets:
5 Inchworm to Extended Plank Hold (3s)
10s Hollow Body Hold into 10 Hollow Body Rock into  10 V or Tuck ups
10s Arch Body Hold into
10 Arch Body Rock

Part B: Three Sets of:
5 Straight Arm Plate Raises *SLOW & maintain strong hollow
*Heavier Plate than before
3 Wall Walks into 10 Shoulder Shrugs

Part C: Max Effort HS Hold
*One attempt
*No hips on the wall - only heels

Part D: For Time:
100 Wall Balls (20/14) 2Rx(30/20)
*Everytime you stop or the ball touches the ground = 200m Run

Flexibility: Shoulders/Wrists/Calves