CrossFit
A: 3 x 800m Run; every 6:00
*CV Row 1000/000m

B: 18:00 AMRAP
12 Ring Dips
12 Box Jumps 24/20″
12 DB Push Press 25/17.5kg
12 DB Front Rack Step Back Lunge 25/17.5

Gymnastics

A: 10:00 EMOM
Passive Bar Hang for 30 seconds each minute. Pull-up Grip

B:15:00 AMRAP
20m Handstand Walk
15 Burpees
30 Alternating Pistols

C: 12:00 EMOM
Min 1 8-12 UB KB Swings 32/24kg
Min 2 8-12 UB T2B