CrossFit

A: Clean (4 x 1.1.1; rest 10/3:00)

B: 10:00 AMRAP
15 Cal. Row
15 Power Cleans 50/35kg

Gymnastics

A: J.T. For Time
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

15:00 Time Cap

B1: Dumbbell Skull Crusher (4 x 10; rest 1:30)
B2: Standing Dumbbell External Rotation (4 x 10; rest 1:00)

C: 5 Rounds

10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold

– rest 1 min –