Crossfit

A) 12 min alternating EMOM 1) 5-10 kipping/butterfly pullups or 5-15 CTB pullups or 3-6 bar MU 2) 30 second handstand hold 3) 5-10 strict straight leg toes to bar

B) 5 rounds of

7 heavy thrusters (155/105lb)-100m farmers carry (53/35lb)

Rx-Plus

185/135lb

Metcon class

A) 10 rounds of 200m row-5 pullups-10 burpees-15 air squats

B) Coaches choice