Crossfit
A) 10 minute alternating EMOM: 1) 5-15 kipping/butterfly pullups 2) 5-10 strict HSPU
B) 4 rounds of 10 double kb clean and jerk (53/35lb)-100ft kb carry
*Alternate rounds between front rack carry and farmers carry
C) 3 rounds for quality of
10 second hollow hold-10 hollow rocks-10 Vups-10 second hollow hold. Rest 1 minute.
Rx-Plus
A) chest to bar pullups and deficit strict HSPU
Metcon class
A) 120 double unders
100 wallballs
80 mountain climbers
60 lateral box step overs
40 OH plate lunges
20 burpee pullups
B) Coaches choice