1. Gymnastics:                                  
3sets for quality                                    
10 Hollow Rocks                                      
10 Tempo Push Ups                                  
1-5 Ring Dip Practice                                        

2. "Constantine"                                                            
For 15min                                    
Complete the ff every 3min                        
5 MB Clean to Thruster 20/14                                                  
10 Leg Raises                                
*within those 3min window athletes must complete the couplet. If the athlete finishes below 3min. The remaining time is for recovery then proceed to the next round. Try to complete 5 rounds, if not try to aim 3-4 rounds. If you think you cant complete the 3round couplet for 3min recover and proceed to the next round.