Crossfit

A) 12 minute alternating EMOM:

1) 30 second handstand hold + 5 strict HSPU

(or one controlled negative)

2) 5 strict toes to bar + 15 second L-hang

3) rest

B) 5-4-3-2-1

strict ring MU- heavy deadlift (315/225lb)

After each round 100ft front rack carry (53/35lb)

*Subs for strict ring MU: 1 strict pullup + 1 strict ring dip or 1 strict false grip pullups + 1 strict ring dip

*Focus on quality of movement and good form

*16 minute time cap

Rx-Plus

A) L-sit toes to bar B) 365/255lb