“3 laps, of:
Run 200M
Handstand hold x 30s
Bear Crawl x 10M
Doubble Unders x 10 reps (practice 30 s)

B:
Front Squat
10-10-10-10

C:
Every 3 min for 18min
Against a 90-second running clock, complete the following:
Pull-Ups x 15 reps
Ground to Overhead @50/40kg x 5 reps
Double-Unders x Max reps

Rest 90 seconds

D:
3 laps, of:
Sitt-ups x 10
Back raisers x 10
Plank x 30s
“