Crossfit
9 x 30 seconds on 45 seconds off alternating between max reps of
1) kipping toes to bar
2) ring MU
3) arch hold
B) Every 3 minutes for 4 rounds:
Row 20/16 calories + 5 Squat cleans (135/95lb) + 20 lateral jumps over bar
*Scale row to 16/12 calories if needed
Rx-Plus
155/105lb