A) 4 sets/super set:

2×8 – 2×6 Overhead squats

Max L-sit each set

B) 9min Cap:

15 – 12 – 9 Power snatches @L1=30/20kg – L2=35/25kg – L3=43/30kg

12 – 9 – 6 Lateral burpees

75 – 50 – 25 Double unders

Max Hspu in time remaining

-rest 3mins-

9min cap:

Above in reverse

(If time)

C) Alt Tabata:

Piked sit ups

Prone knee to wrist

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