Crossfit

A) Gymnastics skill:

10-8-6-4-2 kipping HSPU.

After each set 15-20 sec chin over bar hold

Then rest 30-60 seconds before next round

*12 minute cap

B) 4 rounds for time of

8 squat snatches (115/75lb) + 12 bar facing burpees

RX-Plus

A) Deficit/paralette kipping HSPU B) 135/95lb

Metcon Class 

A) 3 rounds for time of

Row 1000m-100 air squats-100 double unders-100ft burpee broad jump

B) Coaches choice accessory work