CrossFit

A: Snatch + Overhead Squat (5 x 1+1; Every 3:00)

B: Back Squat (2RM in 5 Sets; Every 3:00)

C: 3:00 min Amrap
Max Push Jerk
42.5/30kg
RX + 50/35kg

Gymnastics

A: Kipping (your choice of pulling movement)
10:00 EMOM or 10:00 Coach led skill and practice
* Pick reps on the minute for quality

B: Weighted Pull-ups (5,4,3,1,1,1; rest 2:00)

C: 10:00 AMRAP
3 Ring Muscle-ups
6 Toes to Rings
9 HSPU