CrossFit
A: Clean (4 x 1.1; rest 10/3:00)

B: 7 Rounds; Each for time;
Every 3 mins
10 Hang Power Cleans (55/40kg)
10 Burpee over Bar

RX+ 7 Rounds; Each for time;
Every 3 mins
10 Hang Power Cleans (70/47.5kg)
10 Burpee over Bar

Gymnastics
Warm-up
4 x 30 on 30 off Passive Hang from rings or bar
2:00 Thoracic extension over roller
10:00 to practice Handstand walks/Holds

21-15-9
Toe 2 Bar
HSPU
(10:00 Cap)

B1: Arnold Press (4 x 10; rest 1:00)
B2: Dumbbell Skull Crusher (4 x 10; rest 1:30)

C: Dragon Flags; 3×10; rest 2:00