Crossfit

10-8-6-4-2 strict HSPU

After each set 15 sec L sit hold

Then rest 30-60 seconds before next set.

*12 minute time cap. *Scale reps to 8-6-4-2-2 if needed

B) 2 rounds for time of

20 push jerks (135/95lb)-20 OH lunges-20 burpees over the bar-Run 800m.

Rx-Plus

A) deficit strict HSPU B) 155/105lb

Metcon Class 

A) 30 minute alternating EMOM:

1) 10-15 calorie row 2) 5-6 heavy db thrusters (50lb+/35+) 3) 8-13 burpees