Crossfit

A) 28 minute alternating skill EMOM

1) 40-60 double unders or 10-20 double under attempts

2) 8-10 deadlifts (225/155lb)

3) 3-7 ring MU *or scale to 5-10 ring/bar dips + 5-10 hollow rocks

4) rest

B) 3 rounds for quality of 10 db bicep curl to strict press + 45 second wall sit

Rx-Plus

275/185lb

Metcon class 

A) 20 minute AMRAP:

Row 500m-10 burpees over the rower-20 jumping lunges

B) 16 min accessory work EMOM :

1) goblet cossack squats 5/side

2) 10 second chin over bar hold + 10 second L-hang hold

3) 5 single arm db bent over rows/side

4) rest