CrossFit
A: Hang Power Snatch (Build to a heavy Double)

B: 2 x 1:00 Max Effort Assault

C: 5 Rounds
14 Barbell Sit Ups
6 Weigth Pull-ups

Record total weight used for situps and pull-ups each round

Advanced CrossFit
A: 10-15:00 Handstand Practice
1. Handstand Pirouettes 3 x 2 Both directions
2. Handstand kick ups from headstand into holds
5:00 prac

B: 4 RFT
8 L-sit pull-up
6 Deadlifts @ 140/90kg
4 Thrusters 80/55kg

C2: Strict Toes-To-Bar (3 x 5; rest 2:00)
C1: Skin the Ca