A:
Every 30sec. for 12min do:
1 Squat Snatch (if not possible: Power Snatch)

B:
Tabata Back Squats @ Light (RX: 42.5/30kg)
Rest 1 minute
Tabata L-Hang or Tuck-Hang / Sit-ups (alternate)
Rest 1 minute
Tabata Assault Bike
Rest 1 minute
Tabata Ring Rows


GYMNASTICS WOD

A:
3 Rounds for time
15 Thrusters (40/30 kg)
50 Wallballs
any WB break = 10 bench presses @ 0.5 BW

B:
3 x Core Complex (10xV-Ups, 5/5 laterals V-Ups, 10x tuck crunches, 10” hollow hold)

C:
2 Minutes of acumulationg hand stand hold on wall (single arm if possible)