CrossFit

A.Single Leg BB Deadlift
3 x 8; rest 1:00 B/W

B.16:00 AMRAP
10 Double KB Front Squat 24/16kg
10m Farmers Carry
10 HSPU
10m Farmers Carry

C.Side Bends
3 x 12; rest 1:00 B/W sides

Gymnastics

A. EMOMx12
Strict Muscle up/Pull up + Dips
Beginner: 1+2
Intermediate: 2+4
Advanced: 3+6

B. EMOMx16
As many reps as possible in 40secs work
1. Toes to bar
2. Russian twist

C. 5min AMRAP
12 Air squats
10 Push ups
8 Cal AD