STRENGTH:
4 Sets
10 Box jumps
Rest 30 secs
Max time L sit flutter kick
Rest 2 mins

Rest as needed

4 Sets
10 Push presses (as heavy as possible, but unbroken)
Rest 30 secs
10 Bent over barbell rows
Rest 2 mins

Rest as needed

4 Sets
Dips ( until failure add weight if you can do over 10 reps)
Rest 30 secs
Strict Supinated grip pull-ups  (until failure)
Rest 2 mins

Workout:
4 Rounds
14 Hollow Rocks
14 V-Ups
14 Tuck Ups
14 sec. Hollow Rock Hold
Rest 1 min between rds