Crossfit
A) 8 min alternating EMOM:
1) 5-10 kipping HSPU 2) 4-8 wide grip strict pullups
B) 3 minute AMRAP: max American kb swings (53/35lb)
Rest 90 seconds
4 minute AMRAP: max burpee box jumps
Rest 90 seconds
3 minute AMRAP: max calorie bike/ row
Rx-Plus
A) deficit kipping HSPU
Metcon Class
A) 6x100m hill sprints
B) 10 minute AMRAP:
5 strict pullups-10 kb goblet cleans-15 abmat situps