12 Box jump
12 SDHP (42.5/30)
12 T2B

Odd: 6-12 Ring dip / Ring push up
Even: 6-12 C2B / Pull up

Basic tumbling exercises
-Quadrupedal progressions
-Shoulder roll progressions
-Backward roll progressions
-Cartwheel progressions
For Qualiry

5 Rounds for time:
1 min AMRAP x Rope Climb (or max of 3 reps)
60 x Double Under
15 x Overhead Squat @ 42.5/30kg

Rest 1min after each round and then claim the first available rope to start the next round.

5 x 1 @ 85%

In teams of three
5min AMRAP
15m Sandbag carry AHAP
2min Rest

5min AMRAP
30m Overhead kettlebell carry AHAP
2min Rest

5min AMRAP
Tyre Flip/Heavy deadlift

Three presses + ME Push press

3 sets
1:00 ring dips
1:00 pull ups
1:00 rest
1:00 push ups
1:00 v-ups

Handstand - Strict Pull Ups x 10
L-Sit - Push Ups x 15
Plank - Sit Ups x 20
3 Rounds for Time
Workout is performed in pairs. Another of pair must remain the hold until other has performed all repetitions on each movement. Change between sets.

Build to daily max 3 rep front squat in 15 min.
•2-3 min rest between sets.