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) For time:
Run 400m
Then 5 rounds: 3 touch & go clean and jerks (155/105lb)-6 burpee box jump overs (24/20″)
Then run 800m

Rx-Plus

A) 50 chest to bar pullups B) 185/135lb and 30/24″ box