Flush:25min cap

50 Slamballs 

50 sit ups

50cal row

50sec plank

50 step ups

50 bicycles 

50sec deadhang

50 flutter kicks 

50 Jump touches 12″

50 candle sticks 
Endurance:
9x 1:40 row; rest :20sec
Barbell Club:
A) every 90sec x6

3-pos snatch

B) 5×3 back squats

C) muscle up progressions