Crossfit
A) 5×5-15 kipping (or butterfly/ctb pullups).
Between rounds 30 second handstand hold.
Rest 1-2 minutes after each round.
*15 minute cap
B) 5 rounds
4 squat snatches (155/105lb)-6 burpee box jump overs-12 american kb swings (53/35lb)
Rx-Plus
185/135lb and 70/53lb
Metcon Class
Hero WOD
Helton
3 rounds for time of
Run 800m-30 db squat cleans (50/35lb)-30 burpees