Crossfit

A) Gymnastics skill:

10-8-6-4-2 kipping HSPU. After each set 15-20 sec chin over bar hold. Then 30-60 sec rest before next set.

*Does not have to be unbroken sets

B) 4 rounds of :

Run 400m-60 double unders-10 single arm kb clusters (5/side) (53/35lb)

Rest 90 seconds after each round

Rx-Plus

A) deficit kipping HSPU B) 62-70/44-53lb

Metcon Class

A) 5×40/30 calorie row. Rest 2 minutes after each interval.

B) 10 minute AMRAP: 5 strict chinups-10 db deadlifts (50-70lb/35-50lb)-15 wallballs