CrossFit

Weightlifting
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Build over the course of the 10 sets to today’s heavy single.

Metcon
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 5 Hang Squat Snatches
Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups

Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

Mirror Muscles

Gymnastics
Three sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
Metcon
Three sets, not for time, of:
2 Rope Climbs
20-25 Hand Release Push Ups
Rest as needed
OR
Three sets of:
*Strict Handstand Push Up x 10 reps
Rest 2 minutes
*Build to as deep of a deficit possible while keeping as straight of a body position possible
Conditioning 
Metcon
1 Mile Weighted Walk

*Note your weight