Part A

10min Gymnastic skills
Handstand Push ups / Handstand walks

Part B

Sumo Deadlift
5 x 3 @ work to a heavy set

Part C

EMOM 16min
Min 1 – 15/12 Cal row
Min 2 – 30sec Plank
Min 3 – 20 Russian Swings 24/16kg
Min 4 – Rest