Crossfit

A) For quality:

10-8-6-4-2

strict HSPU-kipping pullup/CTB pullup/bar MU

After each round 15-20 second L-sit

*scale strict HSPU to box HSPU or strict pushup

B) 10 minute alternating EMOM:

1) 5 touch + go squat snatches (95/65lb)

2) 30-50 double unders

Rx-Plus

115-135lb/75-95lb

Metcon Class

A) For time:

21-18-15-12-9-6-3

american kb swing (53/35lb)

burpee box jump over

Rest 5-10 minutes

B) 10×30 second sprint 30 seconds rest machine of choice.