Crossfit
A) 8 min alternating EMOM:
1) 5-10 kipping HSPU 2) 4-8 wide grip strict pullups
B) 3 rounds of
21 STOH (95/65lb)-15 power cleans-9 overhead squats
EMOM 4 burpees
*18 minute time cap
*So every minute, including the first minute, buy in with 4 burpees before doing the barbell work.
If needed, scale # burpees.
Rx-Plus
135/95lb
Metcon Class
A) 2 rounds for time of:
30 db thrusters (35/25lb) or (50/35lb)-30 db box step ups (20/18″ box)-90 double unders
B) 3 rounds of
15 each partner medball toss situps-15/side russian twists w/medball-1 minute plank
