A:(5)
3 sets, of:
Air Squats x 25 reps
Straight Arm Plank :60 sec
Bird Dogs x 16 reps

B:(G, PUSH)
Every minute, on the minute, for 4 minutes (2 sets) of:
#1 – Straight Arm Plank Shoulder Taps x 40 reps (fast)
#2 – Reverse Snow Angels x 15 reps

Followed by. . .

Every minute, on the minute, for 4 minutes (2 sets) of:
#1 – Pike Handstand Marching on Box x 30 reps
#2 – Kick-up to Handstand x 10 reps
Followed by. . .

C:(CROSSFIT)
3 Rounds, of:
12 – 9 – 6
Deadlift @80/40kg*
Dumbble Box Step Overs @22.5/15kg
* Rest :3 min after compleating 12-9-6 before starting the next round add 10kg to the barbell