Crossfit

A) For quality:

10-8-6-4-2

strict ring dips-strict pullups/ring rows

After each round 6-8 high lateral hops

*Scale up to strict CTB or strict weighted ring dips if 30 of each is easy

B) 12-9-6

bar facing burpee

5-4-3 power clean and jerk (225/155lb)

In remaining time find a heavy single clean and jerk (any style clean/jerk). *13 minute cap

*Scale weight accordingly to one that is relatively challenging and done in singles, but a weight you won’t have any misses at.