Part 1:
20 mins
Front Squat
3RM
4 x 3 @ 90% of 3RM
(Rest 2 mins between sets @ 90%)

Part 2:
In 12 mins
Run 800m
AMRAP
12 Front Squats (115/73)
12 Pull-ups
RX +: 135/95 & CTB

Gymnastics:
Tuck-up
4 x 12
Mobility: pass throughs 4 x 5
then
Arch Body Hold
3 x 45 sec
Mobility: Standing Hip Circles 3 x 10