CrossFit

A: Paused Front Squat (3 second pause in bottom 4 x 3; rest 2:30)
Or: Overhead Squat (4 x 3 @Tempo 32×2; rest 2:30)

B: 14 min Amrap
14 Single Arm DB Push Jerks 30/20kg*
14 Toes to Bar

* 7 Right Arm/ 7 Left Arm

Gymnastics

A: False Grip Bar Hang (3 x max ; rest 1-2:00)

B: False Grip Bar Pull-ups (3 x max; rest 1-2:00)

C: 20:00 EMOM
Min 1: 1 Handstand Walk UB
Min 2: Pick a number UB Ring Muscle Ups
repeat

Score = total meters covered + total ring muscle-ups.
*only 1 attempt to get a total per minute. e.g. if you kick up to handstand and fall over you cannot try again in that round

D: Skin the Cat
3 x 5; rest 2:00