Crossfit

A) Bodybuilding circuit: Every 90 second for 12 rounds:

1) supinated bent over row 12 reps

2) 8/side db single leg glute bridges on box/bench

3) 10-12 db bench press

B) 2-4-6-8-10

bar muscle up-thruster (135/95lb)

*13 minute time cap

*Scale to 2x chest to bar pullups

Rx-Plus

155/105lb