CrossFit

A: Segmented Snatch (Build to a heavy 3 in 5 sets)

B: Back Squat (Build to a heavy 5 in 5 sets)

C: 4:00 AMRAP

3 Deadlift
3 Power Clean
3 Push Press
3 Push Jerk
3 Snatch (Squat)
*60/42.5kg

Gymnastics

A: Freestanding Handstand (10:00 to practice)

B: Metcon (AMRAP – Reps)
For time:
5 Rope climbs 15/12
5 DB Man Makers 25/17.5kg
4 rope Climb 15/12
4 DB Man Makers 25/17.5kg
3 Row Climb 15/12
3 DB Man Makers 25/17.5kg
2 Rope Climb 15/12
2 DB Man Makers 25/17.5kg
1 Rope Climb 15/12
1 DB Man Makers 25/17.5kg

C: Metcon (AMRAP – Rounds and Reps)
Strict toes to bar; 4 x 8-12; rest 2:00