Crossfit

A) 16 minute EMOM:
1) 5 strict pullups + 5 kipping pullups *Scale reps up or down as needed
2) 4-8 strict HSPU
3) 10 ring rows
4) rest
B) 30 push jerks (95/65lb)-35 air squats-30 bar facing burpees
Rest 3 minutes
Then 30 bar facing burpees-35 air squats-30 push jerks
*17 minute cap

Rx-Plus

A) Chest to bar pullups

B) 30 push jerks-35 air squats-40 burpees. Then 40-35-30