Crossfit

A) 3-4 rounds for quality:

5 false grip ring pullups or 2-5 strict ring MU

10 L sit db press

45 second heavy plank hold

B) 12 minute AMRAP:

Ascending ladder 2-2-4-4-6-6-8-8 etc etc

db devil press- db box step ups (35/25lb)

*Devil press is a db burpee into a double db snatch

Rx-Plus

50/35lb