Crossfit
A) 4×8 seated Z-press.
Superset with 5-7 tempo pullups (tempo 2020)
B) 16 minute AMRAP:
Run 200m-12 thrusters (95/65lb)-36 double unders
Rx-Plus
115/75lb
Metcon Class
A) 5 rounds for time. Rest 90 seconds after each round.
5 pullups
10 burpees
15 russian kb swings
20 jumping lunges
15 russian kb swings
10 burpees
5 pullups
B) Coaches choice
