Crossfit

A) 5×5-15 kipping or strict dips (ring or bar). Between rounds 20 second L-sit hang

B) 400m slamball carry (50/30lb)

20 squat cleans (95/65lb)

400m slamball carry

30 STOH

400m slamball carry

20 OH lunges

Rx-Plus

135/95lb

Metcon Class 

A) 10 rounds:

18/15 calorie row-15 air squats

Rest 90 seconds after each round.

B) 3-4 rounds of

10 db strict press-10 pushups on dbs-10 ring rows