Crossfit
A) For time:
Run 400m
50 slamballs (40-50/20-30lb)
Run 400m
40 pullups
Run 400m
30 power cleans (115/75lb)
Run 400m
20 push press
Run 400m
10 oh squats
* if smoke is still bad sub 1000m/900m bike for run
*25 minute time cap
B) In a 10 minute time cap try to accumulate 40 bar dips and 40 ring rows in as many sets as needed. Emphasize quality and full range of motion.