CrossFit
A: Snatch (5 x 1.1; rest 10/3:00; increasing over sets)

B: Back Squat (5×3-5 @ 2.5-5kg heavier then last week)

C: 5:00 AMRAP
2 Power Snatch
2 Hang Snatch
4 Power Clean
4 Hang Cleans
60/42.5kg

Gymnastics
A: Kipping (your choice of pulling movement)
10:00 EMOM or 10:00 Coach led skill and practice
* Pick reps on the minute for quality

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

C: For time: (8:00 Cap)
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb

*42.5/30kg
*regression; double ropeclimbs with feet

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