Crossfit

A) 3-4 rounds for quality:

5 strict tempo toes to bar

5 strict negative HSPU

5 strict tempo negative ring dip (then press up)

30 second hollow hold

*All tempo is 3 seconds on the way down

*On HSPU you can come down after you lower, or press back up.

*15 minute cap

B) 5 rounds for time:

10 hang power snatches (95/65lb) -10 box jump overs -200m run

Rx-Plus

115/75lb