Crossfit

A) For quality accumulate:
30 strict toes to bar + 40 kipping pullups + 2 minutes ring support hold
*Split up into big or small sets as desired
*16 minute cap
B) 3 rounds for time of :
10 power snatches (95/65lb)
10 bar facing burpees
10 clean and jerks
10 ring dips

Rx-Plus

A) 50 chest to bar pullups B) 115/75lb