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WU: 3x(Bike 8/6 Cals) + 15 Jump Squats + 10 Situps + 5 Burpees

P
A1. Sandbag Pause Squats: 3×8
A2. Supermans or Hip Extensions 3×10

B1. Legless RC: 5 x 2-3 (minimal rest – scale height)
B2. BS: 4×4 @82.5%

C. q(1:00) x 10
5 Burpee Box Overs (24/20″)
3 Bar Muscle Ups

D*. F(C)

F
A. same

B1. Strict Chinup or Rope Chins 5×8
B2. same

C. q(2:00) x 6: Sprint 15/9 Cals
Scale to 12/8, 10/7, 9/6. [C1:10]

L45: B, C