All Levels:
A) EMOM for 10:00 (10 sets):
Paused Front Squat x 3 (3s pause in the bottom)
Advanced: from ground
Intermediate: rack
Beginner: Goblet Squat
B) 30-20-10 for time:
KB Snatches (15l/15r...)
Mountain Climbers (each leg)
Gymnastcis:
A. 3 Sets of:
A1. 5 Table Rocks
A2. 5 Bridge Ups
A3. 5 Active Hangs
B. 5 Sets of:
B1. 15 Straddle Ups, Rest 30sec.
B2. 10 Planche Push Ups, Rest 30sec.
B3. 1-3/1-3 Single Arm Pull Ups, Rest 30sec.
C. 3 Sets of:
C1. 5 Table Rocks
C2. 5 Bridge Ups
C3. 5 Active Hangs