Crossfit

A) 8 minute alternating EMOM:

1) 5-15 kipping pullups or 3-6 bar MU

2) 5-8 strict knees to elbows

B) Go every 3 minutes for 15 minutes:

3 squat cleans (135/95lb) + 3 thrusters + 3 push press + 50 double unders

*Try to go unbroken on barbell  complex

Rx-Plus

155+/105+lb

Metcon Class 

A) 20 minute AMRAP:

50ft OH plate walking lunge-15 burpee box jumps-15 kb swings (53/35lb)-50 double unders

B) Coaches choice