CrossFit

A: Power snatch + Hang Snatch + Overhead Squat (20:00 to find a heavy complex)

B: 10 Rounds each for time; starting every 2:00
12/10 Calorie Assault
12 OH Squats 42.5/30kg

Gymnastics

A:Strict Muscle-ups; skills and drill; 10:00

B: False Grip Ring Pull-up (3 x 10-12; rest 2:00 B/W)

C: 10:00 EMOM; Kipping Beat swings or Gymnastics pulling movement of choice.

D: Half Mary
10 Min AMRAP
5 HSPU
10 Pistols
15 Pull Ups

E: 3 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– rest 1 min –