CrossFit
A: Paused Front Squat (3 second pause in bottom 4 x 2; rest 2:30)
Or: Overhead Squat (4 x 2 @Tempo 32×2; rest 2:30)

B: For Time
3 Rounds For Time:
8 Snatch 60/42.5kg
10 Burpee over bar

Gymnastics
A: Handstand walk practice (5 x 5m forwards 5m backwards ub)

B: Handstand Shoulder/Hip Taps
3 x 10-20 taps
C: Ring support hold (3 x max ub seconds; rest 1-2:00)

D: 12:00 AMRAP
25 Ring Dips
30 Second Bar Hang
25 Med Ball Pushups
30 second bar hang
25 HSPU
30 second bar hang

E: 30sec work; 30 seconds rest
Tuck Balance
Tuck Balance with arms up
Tuck Balance with arm beats

Round 2 – w 3 x leg extension for 5 seconds
Tuck Balance
Tuck Balance with arms up
Tuck Balance with arm beats

3 x max hollow holds