CrossFit

A: Power Clean + Hang Power Clean (Build to a heavy complex in 15:00)

B: 4 Rounds for time (15:00 Cap)

15 Deadlifts
400m Run

RX+ 100/70
RX 80/55
Reg 60/42.5

Gymnastics
Warm-up
2 Rounds
10 Plate plank protraction step ups
10m Crab Walk
10m Spiderman crawl
10m Bear Walk
10m Bear walk back wards

10:00 Handstand walk free play or wall drills

A: Ring Dip kipping skill practice then:

10:00 EMOM Ring Dips

B1: Dumbbell Bicep Curls (4 x 10; rest 1:00)
B2: Standing Dumbbell Overhead Tricep Extension (4 x 10; rest 1:30)

C: Hanging leg raises or hanging Around the worlds
4 x 10-15
or
4 x 6-8 each way