CrossFit WOD:
Strength:
E2MOM for 14min:
Snatch Balance + Overhead Squat (1+2)

Metcon:
AMRAP in 16min of:
9 V-Ups
6 DB Overhead Lunges (#22.5/15,x1)
1 Wall Walk

Endurance:
10 Rounds for time:
Run 400m
21 Wallballs (#10/6)
15 Pushups

Gymnastics:
Skill- HeadStand to Free Kipping HSPU

Strength- 20 Min Emom:
Min 1- 1-3 Wall Walks
Min 2- 4/4 Negative Step Ups
Min 3- 2 Dragon Flags/ 10 GHD Sit Ups
Min 4- 10 Reverse Flys
Min 5- Rest!