CrossFit

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

B: 5 rounds for reps of:
3:00 AMRAP
1 minute of Hang Power Cleans 50/35kg
200 m Run
Max Box Jumps
Rest 1 minute

Score = Clean + Box jumps

Gymnastics

A: L Pull-up (3 x 5-10; rest 2:00)
B: Ring Row (3 x 10 @ 3030; rest 2:00)

C: 5 Rounds for time (15:00 Cap)
20 Ring Dips
10 Burpee Broad Jumps 2/1.5m

D: Tabata;
Hollow Rock to Hollow Arch