Crossfit

A) 8 x 30 secs on 30 secs off alternating between:

1) max rep strict pullups or ring rows

2) max rep kipping HSPU

B) Every 3 minutes for 5 rounds complete:

10 OH squats (95/65lb)-10 burpee box jumps-20 jumping lunges

*If you don’t have 1 minute or more rest, scale reps of OH squats and burpee box jumps to 7-8 reps

Rx-Plus

135/95lb