Crossfit

A) 8 min alternating EMOM:

1) 5-10 Strict HSPU 2) 8-15 kipping toes to bar

B) 20 minute AMRAP:

Run 400m-20 wallballs-10 hang power cleans (135/95lb)

Rx-Plus

165/115lb

Metcon Class 

A) 14 minute alternating EMOM:

1) Row 12/10 cals or 15/12 cals 2) 10 or 15 burpees

B) Accumulate 30 strict pullups + 30 ring rows + 30 weighted single leg dls (per leg)

in whichever order/sets as needed