CrossFit
A: Power Clean (4 x 1.1; rest 10/3:00)

B: 3 x 1000m Row for time; rest 5:00 B/W

Gymnastics

A:Partners WOD For Time; 15:00 CAP
100 HSPU
100 Ring Dips
100 Pushups

*Regress to appropriate number for your skill.
B1: Arnold Press (4 x 10; rest 1:00)
B2: Dumbbell Skull Crusher (4 x 10; rest 1:30)

C: GHD Situps or V-ups;
3-4sets x 20-25; rest 2:00