Crossfit

A) 10-8-6-4-2 or 8-6-4-2-2 strict pullups.

After each set 15-20 top of ring support hold

 Then rest 30-60 seconds

B) 5 rounds for time of

Run 400m-15 GTOH (75/55lb)

Rx-Plus

A) strict chest to bar pullups B) 95/65lb

Metcon Class 

5 minute AMRAP: Max burpees to a 6″ target

Rest 2 minutes

4 minute AMRAP: Max wallballs

Rest 2 minutes

3 minute AMRAP: Max double unders

Rest 1 minute

2 minute AMRAP: Max db lunges

Rest 1 minute

1 minute AMRAP: Max db GTOH.