A) Spend 10-15 mins working a weakness. Pick one movement and attack it!!!
B) On the minute for 10 mins perform
5 deadlift 100/60 kg
8 pull ups
AMRAP of hand release press ups.
Your score is the total amount of press ups over the 10 mins
C) 3 x max effort l-sit holds
3 x 10 barbell roll outs