Crossfit
A) Gymnastics skill:
10-8-6-4-2 kipping HSPU. After each set 15-20 sec chin over bar hold. Then 30-60 sec rest before next set.
*Does not have to be unbroken sets
B) 4 rounds of :
Run 400m-60 double unders-10 single arm kb clusters (5/side) (53/35lb)
Rest 90 seconds after each round
Rx-Plus
A) deficit kipping HSPU B) 62-70/44-53lb
Metcon Class
A) 5×40/30 calorie row. Rest 2 minutes after each interval.
B) 10 minute AMRAP: 5 strict chinups-10 db deadlifts (50-70lb/35-50lb)-15 wallballs