A) 2 Rounds

1 Min Assault

1 Min 30 sec Childs poses/sphinx

1 Min 30 sec Supinated Bar Hang/30 sec Kicks (15 sec a leg)

1 Min

B) 9 Min EMOM

1sr-30 sec Side Plank (Right)

2nd-30 sec Side Plank (Left)

3rd- 20-30 Sec Hollow Rocks

C) “The Dalai Lama”

2 Rounds

3 Min AMRAP

9 Sit-ups

6 Pull-ups

3 Dumbell Thrusters 45/30

2 Min Rest

3 Min to Complete

30/21 Cal Assaut

AMRAP Alt Dumbell Snatch

2 Min Rest

3 Min AMRAP

15 Double Unders

10 Alt Lunge (no load)

5 Handstand Push Up or seated press

2 Min rest