CrossFit

A: Paused Front Squat (3 second pause in bottom 4 x 3; rest 2:30)
Or: Overhead Squat (4 x 3 @Tempo 32×2; rest 2:30)

B: in 12:00
1 minute of Assault
1 minute of Alt Dumbbell snatches 22.5/15kg
2 minutes of Assault
2 minutes of Alt Dumbbell snatches 22.5/15kg
3 minutes of Assault
3 minutes of Alt Dumbbell snatches 22.5/15kg

Gymnastics

Warm-up
5 sets of:
1. Free handstand x 3 attempts
2. Ring Dips x 5

5 Sets of:
1. 5-10 Seconds Frog stand
2. 5-10 Ring Support Tucks

A: L Pull-up (3 x 5-10; rest 2:00)
B: Pronated chin over bar hold (Time)
3 sets; rest 1:00

C: Ascending 1,2,3,4,5,6…….
Stomach to Wall HSPU
10m Waiters walk w Suitcase carry 32/24kg

D: Plank Wars: