Crossfit

A) 5 rounds for time of

Run 200m-10 hang power cleans (135/95lb)-10 ring dips

B) 8 minute AMRAP: max rope climbs.

*Focus on quality of reps, no legless rope climbs

*Wear appropriate shin protection for rope climbs!

Rx-Plus

155/105lb

Metcon Class 

A) Tabata assault bike.

Rest 3 minutes

Tabata slamball (40-50/20-30lb)

Rest 3 minutes

Repeat both tabatas

B) 3 rounds of

20 V-ups-20 hollow rocks-20 bicep curls