Crossfit
A) 4x max sets of unbroken kipping/butterfly pullups. If unable to kip, then max sets of strict or banded pullups.
Rest 90 secs-2 minutes after each attempt
B) 1000m row for time
*5 minute time cap
Rest 5 minutes
C) Dumbbell Grace: 30 db clean and jerks for time (50/35lb)
*5 minute time cap
Rx-Plus
A) max unbroken kipping or butterfly chest to bar pullups
Metcon Class
A) 2 rounds of 30 alternating db snatches (35/25lb)-60 air squats-400m run
B) 20 minute accessory work EMOM
1) 10 ring rows *Scale up to feet on box 2) 10 black band good mornings 3) 10 sec L-hang hold + 5 strict toes to bar 4) rest