Crossfit

A) 12 minute alternating EMOM:

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

2) 8-15 kipping/butterfly pullups

3) rest

B) Alternating EMOM:

1) 10 farmers carry db lunges (5/side) + 10 lateral hops over dbs

2) max db clusters (35-40/25-30lb)

*Workout ends when you get 50 db clusters

*16 minute time cap

*For db clusters, dbs must touch the ground each rep, then come to the front rack and perform a thruster

*If needed scale buy in to 8+8

Rx-Plus

A) chest to bar pullups B) 50/35lb