Crossfit

A) 12 minute alternating EMOM:

1) 8-10 strict ring row w/1 second pause at top of each rep

2) 7-15 kipping/butterfly pullups

3) rest

B) 21-15-9

push press (95/65lb) -2x lateral hops over bar

Rest 3 minutes

B) 15-12-9

(115/75lb) push press- burpees over bar

Rx-Plus

115/75lb and 135/95lb