CrossFit

A: Paused Front Squat (3 second pause in bottom 4 x 2; rest 2:30)
Or: Overhead Squat (4 x 2 @Tempo 32×2; rest 2:30)

B: 27-21-15-9 of:
T2B
Deadlift 100 / 70 kg

Gymnastics
A: Handstand walk practice (10:00 EMOM up to 10m)

B: Strict Muscle-ups (10:00 Working on progressions)

C: 15:00 AMRAP
10 Strict Pull Ups
10 Burpees
10 Strict Ring MU
10 Burpees
10 Strict HSPU

D: Dragon Flags
3 x 5-8; rest 2:00