3/3
A – Exaggerated arching hang into dead hang x 3-4 ‘reps’, hold each position for 3-4 sec, rest as needed x 4 sets (https://www.youtube.com/watch?v=C995b3KLXS4)
B1 – Band resisted strict C2B AMRAP (-1), rest 30 sec
B2 – Strict C2B AMRAP (-1), rest 30 sec
B3 – Band assisted strict C2B AMRAP (-1), rest 4-5 min x 3 sets

C1 – Strict HSPU AMRAP (-1), rest 30 sec
C2 – Strict HSPU AMRAP (-1), rest 30 sec
C3 – BB shoulder to overhead @ 95lbs AMRAP TNG reps (any pause terminates set), rest 4-5 min x 3 sets

9,5,16/9,5,25/11,5,20

I tried pushing this and I just couldn’t get the extra sets. With our failure.
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8 sets
Odd sets – 10 row cals @ strong effort into 10 bar facing burpees @ 2.5 sec/rep
Even sets – 10 AB cals @ strong effort (but NOT sprint effort, keep watts below 700) into 10 bar facing burpees @ 2.5 sec/rep
Rest 30 sec bt sets
*if you fall outside of 25 sec window rest 2 min then continue and accumulate volume for the day

This was tough, I tried watching the clock to see where I was at for 25 sec BFB. I made it through 5 sets. Then I barely finished the 8 one on time this was a big push for me.
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200m run, rest 1:1 x 16, 85-88% effort throughout, goal of having less than 3 sec difference from fastest to slowest

So I hit all of these from :51-53. Today I actually felt really good on these. Last time I did this. This was hard very hard. So I know to push the pace a little more now.