Crossfit

A) 4 rounds for quality:

10 weighted pushups-5 false grip ring pullups-20 second ring support hold

*Scale to 10 strict pushups unweighted or 10 strict pushups with hands on elevated box

*Scale ring pullups to banded strict pullups, or jumping pullups with a 3 second negative

B) (From Crossfit mainsite)

7 minute AMRAP:

50 double unders- 10 overhead squats (135/95lb)

*Sub 75 single unders and scale weight as needed