Crossfit

A) Find a 10 rep max back squat. Then do 2×10 @ 80% of 10RM.

Accumulate 4 sets of of 4-8 tempo strict pullups in this time. Tempo 2020

         B)   12-10-8-6-4-2 push press (135/95lb) -HSPU

60-50-40-30-20-10 double unders

Rx-Plus

155/105lb and strict HSPU to flat surface

Metcon Class 

A) 27-21-15-9 calorie row-burpee to 6″ target-wallball

B) 4 rounds of 25 situps-1 minute elbow plank hold