Handstand Hold and L-Sit then Dumbbell Snatches, Pullups and Front Squats

Every 90 seconds for 15 minutes (5 rounds of each)

• First 90 seconds – 30 Second Handstand Hold
• Second 90 seconds – 30 Second L-Sit (accumulated)

Then AMRAP in 3 minutes (taken for Crossfit Invictus)

• 10 x Dumbbell Snatches (total) @ 20kg
• 10 x Box Jump Overs
• 5 x Strict Pullups
• Rest 3 minutes and repeat for 3 rounds starting the next round where you ended on the last

Results: For the AMRAP did 5 rounds plus 3 snatches.