Crossfit

16 minute EMOM:
1) 5 strict pullups + 5 kipping pullups
*Scale reps up or down as desired. Ex: 4+4 or 6+6
2) 4-8 strict HSPU
3) 5 per arm single arm db strict press (choose challenging weight)
4) rest
B) 3 rounds for time:
Run 400m w/medball-25 wallballs (20/14lb)-50 mountain climbers
*17 minute cap

Rx-Plus

A) Chest to bar pullups, deficit HSPU