Crossfit

A) 20 minute alternating skill EMOM:

1) 1 round of Nate: 2 ring MU- 4 HSPU- 8 kb swings (70/53lb)

2) rest

**Scaling options 1) reduce reps of ring MU and HSPU

2) scale ring MU to 2 hips to rings or 4 kipping chest to bar pullups

Rest 5 minutes

B) 10 minutes to find a heavy triple thruster (first rep from the ground)

Rx-Plus

strict HSPU and strict MU if possible

Metcon class 

A) 90-60-30 double unders

30-20-10 db deadlifts (60-70lb/40-50lb)

*After each round 100ft db farmers carry.

Rest 5 minutes

B) 21-15-9

calorie assault bike-db hang squat cleans (35/25lb)