Crossfit
A) Every 2 minutes for 8 rounds:
1 snatch balance + 1 OH squat w/2 second pause
*Ascending weight as form allows
B) 12 minute alternating EMOM:
1) 7-14 CTB pullups
2) 5 V-ups+ 10 kb swings (53/35lb) + 10 jumping lunges
Rx-Plus
3-6 bar MU, 70/53lb kb