CrossFit
A: 4 x 400m Run; every 4:00
CV* Row 500/400m

B: For Time:
100 Pull-ups
200 Pushup
300 Squat

*Break up work as you like

Gymnastics

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

B: 3 Rounds For Time:
100 Double unders
30 HSPU

C: 12:00 EMOM
Min 1 20m of shuttles DB Farmers Carry AHAP, can be quick
Min 2 6-12 T2B
Min 3 6-12 V-ups

*aim to increase on last week