A. 12 mins to complete the following:
5 Strict Pull-ups, :20 sec Hollow Hold, :20 Arch Hold
4 Strict Pull-ups, :20 sec Hollow Hold, :20 Arch Hold
3 Strict Pull-ups, :20 sec Hollow Hold, :20 Arch Hold
2 Strict Pull-ups, :20 sec Hollow Hold, :20 Arch Hold
1 Strict Pull-ups, :20 sec Hollow Hold, :20 Arch Hold

B. 3 RFT:
400m Run
20 V-ups
10 HSPUs
2 Rope Climbs