Crossfit

A) 12 minute alternating EMOM 1) 5-10 kipping/butterfly pullups or 5-15 CTB or 3-6 ring MU  2) 20 second L-sit hold 3) 5-8 pistols/leg

B) 3 rounds of Row 500m-20 front squats (95/65lb)-10 alternating front rack lunges-5 strict chest to bar pullups

Rx-Plus

115/75lb

Metcon class

8×2 min on 90 secs off alternating between A and B (for four rounds of each)

A) 5 db deadlifts-5 db hang cleans-5db front squats-5 db push press (35/25lb)

B) 4 pullups-8 Vups-12 air squats