Crossfit
A) 1 snatch with pause off ground + 1 snatch
Go every 90 seconds for 8 rounds
*No touch and go. Pause on the first rep is one inch off the ground
B) 4 rounds of 3 minutes on 1 minute off:
AMRAP: 4 pullups- 6 alternating pistols-8 slamballs (40-50lb/20-30lb)
*Scale pistols to pistols to a box or bench, or feet together/knees together air squats
Rx-Plus
chest to bar pullups