Part A
3 rounds not for time
15 Shoulder Taps
15 Second L-Sit (Hanging or Ring)
15 Dish Rocks + 15 second hold
Part B
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
10 Dumbbell Thrusters 20/15kg
15 Medball Situps (OR GHD) 6/3kg
20 Walking Lunges with Dumbbells