A. 4 Sets of:

A1. Lateral Hurdle jumps(1st and 3rd set start 4 jumps to the right and immediately back, 2nd and 4th set vice versa)

A2. 6-8 L-Sit Pull ups(supinated)

A3. 10/10 Side over arches

B. For time:

20m Burpee Broad jumps

10 Wall walks

20m Bear crawl

30 Box jumps

10:00min Time cap

17.30 Gymnastics:

A. 3 Sets of:

A1. ME Kipping Ring dips

A2. ME Kipping Pull ups

B. Tabata Hollow rocks

C. Tabata Air squats

18.30 Weightlifting:

A. Power Clean 1RM

B. Split Jerk 3RM

C. 21-15-9

Power Cleans - Cleans - Split Jerks