A:(5)
3 sets, of:
Straight Arm Plank :45 sec
Bear Crawl x 20 meters
Assult Bike :30 sec at 100% :30 sec “ride out”

B:(GYMNASTICS, PUSH)
3 sets, of:
Handstand Walk x 20 meters (pair up in teams of 2 to practise, handstand hold :45 sec)
Ring Support Hold :30 sec (accumulate the time)

Then …

Every 2 min, for 8 min, of:
Handrelease Push-ups x MAX
Rest :1 min

C:(EMOM)
EMOM 16 min, of:
#odd: Thrusters x 10 reps @40/30kg
#even: Kettlebell Swing x 20 reps @24/16kg

OPTIONAL: (AFTER CLASS WORK)

Strenght:
8 sets, of:
Barbell Bench Press x 8 reps

8 sets, of:
Dumbbell Skull Crushers x 8 reps