Crossfit
A) 4 rounds for quality of :
6 strict press @ challenging weight
8/side single leg kb RDLs
10 db bench press
*20 minute cap

B) 6×2 minutes on 90 secs off alternating between:
1) 100 double unders then max bar MU/ctb pullups
2) 20 burpees then max bar MU/ ctb pullups
3) 15 power cleans (115/75lb) then max bar MU/ctb pullups
*So you will end up doing each buy in movement twice.

Rx-Plus

135/95lb

WOD Notes

The intention of todays workout is to test your gymnastic skills once you’ve gotten your heart rate up. The goal is to get around 45 seconds to a minute on the bar muscle ups or pull-ups. Efficiency of movement and good technique will pay off big time on the gymnastic movements.