Crossfit

A) For quality accumulate:
30 strict pullups + 40 kipping toes to bar + 3 minutes in a handstand
*Split up into big or small sets as desired
*16 minute cap
B) 9-6-3
squat clean (185/135lb)-box jump (30/24″)-deadlift-box jump (30/24″)

Rx-Plus
A) 40 strict pullups-50 kipping toes to bar – 2 minute freestanding handstand B) 225/155lb