CrossFit
A: Deadlift (4 x 10; rest 2:00)

B: 16:00 AMRAP
50/40 Calorie Assault Bike
40 Burpee Over Bar
30 C2B Pull-ups
20 Ring Dips
10 Ground to Overhead 70/45kg

RX+
60/40 Calorie Assault Bike
40 Burpee Over Bar
20 Bar Muscle-Ups
10 Ground to Overhead 90/60kg

Gymnastics
A1: Close Grip Bench Press (CGBP) (4 x 10; Straight into A2)
A2: DB Skull Crusher (4 x 10; rest 1:30)

B: 12:00 AMRAP
18 Box jumps, 24″ box
15 Toes to bar
12 Pull-ups

C: 10:00 EMOM
7 – 10GHD or V-ups