A1: Rotating Bent Over DB Row  (8 reps @ 30X1 x 5 sets rest :60)
Pronated on ascend, pause and twist to supinated position at flexion, and begin descend in supinated position. start from the beginning for pronated position on ascend
A2: 15 strict anchored sit ups @ 30X0 x 5 sets rest :60
**strict = finger tips touching behind head w/ upper back resting on the floor. No using of arms or lifting seat up to gain momentum on ascend. Rep Finishes when shoulder are above hips and torso is upright**
4 rounds for time:
50 double unders
200m Run
5 burpee CTB

*rest 1 min b/t each set
Rx+ Burpee Bar Muscle up

CAP 14 min CAP