Lift: Clean and Jerk complex: 10 min every 2min
Deadlift + HC + C + Jerk (1+1+1+2) MAX

Gymnastics: 10 min cap
5sx3 muscle ups / 5sx 5c2b / 5s x 7 kipping

Wod: 12 min cap (must complete 5rounds)
10 cals row
10 OHS 95/65
Remaining time : max effort burpees over erg

Shoulder/gymnastics buy out:
100 straight arm banded pull-a-parts: red/blue
2sxME hanging leg raises