CrossFit

A.Single Leg BB Deadlift
3 x 8; rest 1:00 B/W

B.Max Reps
5 Stations
3:00 each
1 – Wall Walks
2 – Row
3 – D ball over 45/35
4 – Assault
5 – Paralette shoots

C.Side Bends
3 x 12; rest 1:00 B/W sides

Gymnastics

A.5 Sets (Every 90 secs):

5 Handstand Shrugs
6 Handstand Shoulder Taps
Max Handstand Balance in Time Remaining

B. 5 Sets (Every 3mins)

Beg- 1-3 strict pull up/banded pull up + 1-3 kipping pull up + 2-5 banded dip
Int- 2-5 strict c2b/pull up + 2-5 kipping pull up + 2-5 Ring dips
Adv- 1-3 strict muscle up + 1-3 Kipping muscle up + 1-3 Ring dips

C.EMOMx16
As many reps as possible in 40secs work
1. Toes to bar
2. Russian twist
*Aim to add reps from last week