Part 1: 3 Sets

5 T’s on Crossover symmetry
5 Glute ham raises/falls
5 Sotts press/BTN Press

Part 2: As man rounds as possible in 15 min

Advanced
15 Wallball 20/14#
5 Bar muscle ups

Intermediate
15 Wallball 20/14#
5 Chest to bar pull ups

Baseline
15 Goblet squats
5 Banded pull ups