Squat

Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Gymnastics Press Endurance

Tabata Push-up

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals

Extras

Strict pull ups 3×12

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mountain Creek, Mooloolaba area