CrossFit

A: Front Squat (Build to a Max in 20:00)
Or: Overhead Squat (Build to a Max in 20:00)

B: For time:
20 Wall Ball Shots 9/6kg 10/9′
10 Clean & Jerks 60/40kg
20 Wall Ball Shots
8 Clean & Jerks 80/45kg
20 Wall Ball Shots
6 Clean & Jerks 90/50kg
20 Wall Ball Shots
4 Clean & Jerks 100/60
20 Wall Ball Shots
2 Clean & Jerks 110/70

*Any type of clean and jerk is allowed

Gymnastics

A: Handstand walk practice (5 x 5m forwards 5m backwards ub)

B: Handstand Shoulder/Hip Taps
3 x 10-20 taps

C: For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

D: Max Hollow Hold
Rest 2:00
10 Hollow Rolls
Rest 2:00
30 seconds max v-ups
Rest 2:00
30 seconds max russian twists