Crossfit
A) 9 x 30 seconds on 45 seconds off alternating between
1) kipping toes to bar
2) ring MU or low ring MU transitions or strict pullup
3) arch hold
B) 14 minute AMRAP:
15 wallballs-12 hand release pushups- 9 deadifts (185/135lb)
Rx-Plus
225/155lb