Crossfit

A) 5×27/21 calorie row

90 seconds rest after each interval

Or I-go-you-go style

B) 15 minute alternating EMOM:

1) 10-20 kipping toes to bar

2)6-8 HEAVY alternating db snatch (70/50lb)

3) rest

Rx-Plus

(90-100/60-70lb) *Scale reps to 4-6 if needed