CrossFit:

A: Single leg deadlift (3×8; rest 1:00 B/W Sides)

B: For Time: KB 24/16kg
40 Kettlebell Swings
20 Alternating Reverse Lunges with KB Goblet Hold
10 Strict Pull-Ups
30 Kettlebell Swings
15 Alternating Reverse Lunges with KB Goblet Hold
10 Strict Pull-Ups
20 Kettlebell Swings
10 Alternating Reverse Lunges with KB Goblet Hold
10 Strict Pull-Ups

C: KB Side Bends (3×12; rest 1:00 between sides )

Gymnastics

A: Working in partners Freestanding handstand hold (assisted if needed)

B:Accumulate 1:00 on each side of single arm handstand hold

C: For Time
3 Rounds for time:

10 ring Rows
8 Pull-ups
6 C2b Pull-ups
4 Bar Muscle-ups

D: Parallette L-Sit;
Max hold every minute for 4:00