Crossfit

A) 9x 30 seconds on 45 seconds off alternating between

1) kipping HSPU 2) kipping/butterfly pullups 3) hollow rocks

*3 rounds of each movement

B) 4 rounds for time

15 db thrusters-15 box jumps-15 db power cleans (35/25lb)

Rx-Plus

20 reps of each movement