As a part of warm up
Every 4 min for 8 min (2 sets)

10 sec front level
1-5 Hip bridges
8 v-ups
6 straddle v-ups
20sec dead bug
10-60 sec handstand hold
1 Pull over, or try for 30 sec

Continue to warm up with c&j and prepare for metcon

1-10 ascending ladder
Clean & jerk 50/35kg

1 round of Cindy between ladder sets

5 Pull ups
10 Push ups
15 Air squats

L1: 60/42,5kg, Chest to bar pull ups, Hand stand push ups, Pistols
L2: RX
L3: 50/35kg, cindy 3-6-12
L4: 40/30kg, cindy 3-6-12, ring row, box push ups