Crossfit
A) For quality:
10-8-6-4-2 strict HSPU
2-4-6-8-10 strict pushup
After each round do 30 second hollow hold
*15 minute cap
B) 30 air squats
5 power snatches (135/95lb)
30 air squats
10 power snatches
30 air squats
15 power snatches
30 air squats
Rx-Plus
A) 2-4-6-8-10
strict HSPU – strict deficit pushup (on 45lb plates)
B) 155/105lb