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) 25-20-15-10-5
bike erg cals-deadlift (155/105lb)-box jump
*20 minute cap

Rx-Plus

A) 40 strict pullups-50 kipping toes to bar – 2 minute freestanding handstand B) 185/125lb