Crossfit
A) 4 rounds for quality:
5 strict tempo toes to bar
5 strict negative HSPU (press back up optional)
5 strict tempo ring dip (scale to bar dips)
30 second hollow hold
*3 second negative on each movement
B) 10-9-8-7-6-5-4-3-2-1
power clean (115/75lb)- burpee over bar
Rx-Plus
135/95lb