CrossFit
Gymnastics
Tabata warm-up 4 rounds, alternating
Handstand hold/wall walk
Hollow rocks / happy banana
Arch rock / Superman
Kip swings
Weightlifting
Do SEVERAL warm-up sets. Then pick a weight. Use it for all five sets.
Strict Press (5×5 across)
WOD
MOVEMENT PREP BB snatch technique
Metcon (Time)
3 RFT
8 power snatch 115|75/55
22 wallballs 20/14
Extra Credit
Rest two minutes. Do one more round.
