All Levels

Strength
A. EMOM 20 (10 Sets):

Even: 3 Front Squats with 3sec pause at the bottom
Odd: 3-5 L-Sit Pull-Ups

Metcon
B. AMRAP 5:

20cal AB
20m Bear crawl
200m Sprint
ME Anchored Sit-Ups with MB 10/6kg against wall

Score is # of Sit-Ups

Gymnastics:

Muscle Up Birthday Bash "Viola"

19 unbroken strict MU for time.