Crossfit

A) For quality:

12-9-6-3 or 15-12-9-6-3

strict pullup-kipping HSPU

Rest 30-60 secs after each round

B) 8 minute AMRAP:

30 DU-1 power snatch (95/65lb) + 1 OH squat

30 DU- 2 power snatches+ 2 OH squat

30 DU- 3+ 3

30 DU 4+4..

Etc etc

Rx-Plus

115/75lb