Mobility:
Hips

Midline/Stability:
3rds
Bottoms Up KB Carry
15-20 L-sit Leg Lifts
25ft Seal Walk

Option 1-
4rds
300m Run or Row
100m Pinch Plate Carry
20 V-ups

Option 2-
Skills
3-4rds not for time
2 Rope Climb
10 Pistols
20ft HS Walk
10 Ring Pull-up
30sec L-sit
10 Strict Dip
10 BB Bicep Curl
10 DB Bench Press