Crossfit
A) 4-5 max sets of unbroken kipping pullups. Rest 90 secs-2 minutes after each attempt.
*11 minute cap
B) 10-9-8-7-6-5-4-3-2-1
push jerk (135/95lb)-hand release pushup-3x lateral jumps over the bar
Rx-Plus
A) kipping or butterfly CTB B) 155/105lb and strict HSPU
Metcon Class
A) 150 air squats
150 double unders
150ft slamball lunge (50/40lb)
100 air squats
100 double unders
100ft slamball lunge
50 air squats
50 double unders
50ft slamball lunge
B) 3-4 rounds for quality of 10 kb Z presses + 5 reps of 3 way db shoulder raises.