Crossfit

A) 12 minute alternating EMOM:

1) 5 strict tempo pullups (1 second pause at top, 3 seconds down)

2) 5-10 kipping HSPU

3) rest

 B) 15 minute AMRAP:

15 box jumps

30 double unders

15 power cleans (95/65lb) or (75/55lb)

30 double unders

Rx-Plus

strict chest to bar pullups and deficit kipping HSPU