A. 5 Sets of:

A1. 5RM Bench Press (build up over 5 Sets)

A2. 10/10 SL RDL with DB/KB

A3. ME L-Sit

B. For time:

Run 800m

17.30 Gymnastics:

A. 5 Sets of:

A1. 3-5 Weighted Pull-up

A2. ME L-Sit

B. 5 Sets of:

B1. 5/5 Inverted Shoulder taps

B2. 5 Headstand Pike/Straddle Presses

C. For time:

50 Burpees

2:30 Time cap