Crossfit

A) 10 minute alternating EMOM: 1) 5-15 kipping/butterfly pullups 2) 5-10 strict HSPU

B) 4 rounds of 10 double kb clean and jerk (53/35lb)-100ft kb carry

*Alternate rounds between front rack carry and farmers carry

C) 3 rounds for quality of

 10 second hollow hold-10 hollow rocks-10 Vups-10 second hollow hold. Rest 1 minute.

Rx-Plus

A) chest to bar pullups and deficit strict HSPU

Metcon class 

A) 120 double unders

100 wallballs

80 mountain climbers

60 lateral box step overs

40 OH plate lunges

20 burpee pullups

B) Coaches choice