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) 16 minute AMRAP:

Row 500m-15 burpees to a 6″ target-20 alternating db snatches (50/35lb)