Crossfit
12 minute alternating EMOM:
1) 4-5 strict tempo pullups (1 second pause at top, 3 secs down)
2) 5-10 kipping HSPU
3) rest
B) 15 minute AMRAP:
10 power cleans (115/75lb)
20 chest to bar pullups
30 wallballs
40 abmat situps
Rx-Plus
135/95lb