CrossFit
A: Segmented Snatch (Build to a heavy 1 in 5 sets)

B: Back Squat (5×5 @ 2.5-5kg heavier then last week)

C: 3:00 AMRAP
Power Snatch 60/42.5kg

Gymnastics
A: 5:00 to practise then with a partner timing accumulate as much time in a freestanding hold as you can in 3:00. this is to be done in a 1 meter square.

B: Ring Muscle-ups (Kipping)
10:00 EMOM or 10:00 Coach led skill and practice
* Pick reps on the minute for quality

C: 4 rounds for time of:
300-meter row
15 handstand push-ups
2 ub rope climbs without feet touching ground b/w

D: 3 Rounds
1:00 Hollow
30s Rest
1:00 Arch
30s Rest