Crossfit
A) For quality:
10-8-6-4-2
strict ring dip-kipping toes to bar
After each round 3 broad jumps for max distance
*16 minute cap
B) For time:
100-80-60-40-20 double under
After each round 12 power clean and jerks (95/65lb)
*Choose a weight that you do touch and go, no singles.
*Scale to 2x reps single unders
Rx-Plus
A) weighted strict ring dips + 2x reps kipping toes to bar
B) 115/75lb
Metcon Class
25 minute AMRAP:
50ft db lunge (35/25lb)
20 db GTOH
20 pushups
50ft double overhead db carry
20 db front squats
20 pullups