Crossfit

A) 16 min alternating EMOM:

1) 10-12 db RDLS

2) 5 reps bench press

3) 5 weighted strict pullups

4) rest

*Can sub floor press for bench press

*Scale to regular strict pull-ups or jumping pull-ups with slow negative

B) 3 rounds for time:

Run 400m

15 front squats

12 clean and jerks (95/65lb)

9 bar facing burpees

*18 minute time cap

Rx-Plus

115lb/75lb