Crossfit
A) 8 min alternating EMOM:
1) 5-10 Strict HSPU 2) 8-15 kipping toes to bar
B) 20 minute AMRAP:
Run 400m-20 wallballs-10 hang power cleans (135/95lb)
Rx-Plus
165/115lb
Metcon Class
A) 14 minute alternating EMOM:
1) Row 12/10 cals or 15/12 cals 2) 10 or 15 burpees
B) Accumulate 30 strict pullups + 30 ring rows + 30 weighted single leg dls (per leg)
in whichever order/sets as needed