Crossfit
A) For quality:
10-8-6-4-2
strict HSPU-kipping pullup/CTB pullup/bar MU
After each round 15-20 second L-sit
*scale strict HSPU to box HSPU or strict pushup
B) 10 minute alternating EMOM:
1) 5 touch + go squat snatches (95/65lb)
2) 30-50 double unders
Rx-Plus
115-135lb/75-95lb
Metcon Class
A) For time:
21-18-15-12-9-6-3
american kb swing (53/35lb)
burpee box jump over
Rest 5-10 minutes
B) 10×30 second sprint 30 seconds rest machine of choice.