Crossfit

A) Choose rep scheme based on ability:

10-8-6-4-2 or 12-10-8-6-4 or 14-12-10-8-6 or 16-14-12-10-8

kipping/butterfly pullups.

*After each set 30 second handstand hold.

*Then rest 30-60 seconds before next round

B) Run 400m

Then 5-4-3-2-1 heavy squat clean and jerk (75-85%) of 1RM.

*After each round 60 double unders.

Then Run 400m

Rx-Plus

A) chest to bar pullups and freestanding handstand hold

Metcon Class 

A) 50-40-30-20-10

double under-wallball-mountain climber

B) 10-8-6-4-2 strict pushup.

*If possible, add a higher deficit each round or add weight to the pushups each round

*After each round 20-30 second arch hold.