CrossFit

A: Snatch (5 x 1.1.1; rest 10/3:00; increasing over sets)

B: Back Squat (5×5 @ 2.5-5kg heavier then last week)

C: 3:00 AMRAP
Power Clean and Push Jerk 60/42.5kg

Gymnastics
A: Ring Muscle-ups (Kipping)
10:00 EMOM or 10:00 Coach led skill and practice
* Pick reps on the minute for quality

B: Weighted Pull-ups (4 x 3: rest 2:00 )

C: For Time:
21-15-9
Burpee to 10′ target
Toes to Bar

D: Paralette L-sit 4:00 30on/30off