In Any Order: All for Quality of Movement

AMRAP 10 Minutes

5 Strict Chin Ups

10 Straight Bar Dips

20 Burpees

In 10 Minutes:

Run/Row/Bike or Ski as far as possible

AMRAP 10 Minutes

5 Barbell Rollouts

10 Russian Twists (20 Taps) or Side Bends with DB

15 GHD Sit Ups/V Ups/Medball Sit Ups