Crossfit

A) 6 minute alternating EMOM:
1) 5-10 strict pullup
2) 5-10 strict ring dip
rest 1 minute
then 6 minute alternating EMOM:
1) Unbroken set of 3-5 kipping/butterfly pullup + 3-5 kipping/butterfly chest to bar
2) 30 second plank or weighted plank (on hands)
B) 10 minute AMRAP:
30 double unders
6 unbroken ground to overhead (95/65lb)
30 DU
10 (5/side) back rack box step ups (20/18″ box)

Rx-Plus

115/75lb or 135/95lb