CrossFit WOD:
Metcon:
"Murph"
For time:
Run 1600m
100 Pullups
200 Pushups
300 Air-Squats
Run 1600m

*Rx: wear a 9/6kg vest
*Split reps as you like (not the runs)
*Scale down as needed

CrossFit Endurance:
Same as WOD

Gymnastics:
‏Skill: Free Handstand
‏Strength- 20 Min Emom:
‏Min 1- Max Ring/Bar Dips
‏Min 2- 4/4 Negative Step Ups
‏Min 3- Max Chin Ups
‏Min 4- Reverse Flys
‏Min 5- Rest!