CrossFit

A: Deadlift (4 x 10; rest 2:00)

B: 3 rounds for time:
For time:
12 Burpee C2B Pull-ups
Run 800 meters
9 Burpee C2B Pull-ups
Run 400 meters
6 Burpee C2B Pull-ups
Run 200 meters

RX+
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters

*Ring Muscle-ups
*CV Subs Run for row

Gymnastics

A1: Close Grip Bench Press (CGBP) (4 x 10; Straight into A2)
A2: DB Skull Crusher (4 x 10; rest 1:30)

B: 10:00 EMOM
Kipping Practice
Members Choice

C: For Time:
100 V-ups
*Every Break perform 10 Burpees