Crossfit
A) 8 minute alternating EMOM:
1) 5-7 strict pullups
2) 30 seconds max strict pushups
B)
2 minutes on 1 minute off until you finish
4 rounds of
10 overhead squat (115/75lb)
15 box jump overs
15 kb swing (53/35lb)
10 knees to elbows
Rx-Plus
A) strict chest to bar
B) (135/95lb) and 15 reps of everything