Crossfit

A) 4×8 seated Z-press.

Superset with 5-7 tempo strict pullups (2020)

B) 12 minute AMRAP:

2 rope climbs-4 squat snatch (135/95lb)-8 alternating pistols

Rx-Plus

155/105lb

Metcon Class

6 rounds for time:

5 toes to bar-10 erg burpees-15 cal row-20 wallballs

*Rest 90 seconds after each round

*27 minute time cap