CrossFit
A: Power Clean (4 x 1.1.1; rest 10/3:00)

B: 12:00 AMRAP
8 DB Power Cleans 22.5/15kg
12 Deadball Slams 25/15kg
16 KB Swings 24/16kg

Gymnastics

Warm-up
4 x 30 on 30 off Passive Hang from rings or bar
2:00 Thoracic extension over roller

10:00 to practice Handstand walks

A: 12:00 AMRAP
RX+
Max UB Ring Muscle ups
Everytime you break do an island run or 10/8 calorie assault
(10:00 Cap)

Can do this Wod as max UB C2B or Pull-ups + max UB dips or paralette dips

B1: Arnold Press (4 x 10; rest 1:00)
B2: Dumbbell Skull Crusher (4 x 10; rest 1:30)

C: 8:00 Tabata Abs, Coaches Choice