1) 3 rounds not for time:
30 sec ring L sit
5 strict hand stand push ups + max kipping
8 – 12 ring rows (feet should be elevated to be even with hands)

2) Jerk Balance
2 x 2 @ 60%
4 x 2 @ 65 – 70%

3) Snatch Pulls
4 sets x 3 reps @ 80%

4) 5 rounds for time:
10 kettle bell snatch (24/16kg)
15 toes to bar
30 double unders
rest 2 minutes