Crossfit

A) 6 minute alternating EMOM:
1) 4-8 strict HSPU
2) 6-12 straight leg kipping toes to bar
Rest 1 minute then
6 minute alternating EMOM:
1) 5-10 kipping HSPU
2) 5-8 strict toes to bar
B) For time:
75 DU
8 ring MU
25 back squats (135/95lb)
Run 800m
25 back squats
8 ring MU
75 DU
*18 minute time cap
*Back squats are preferably from the ground, not the rack
*Sub 10 chest to bar pullups + 10 dips for muscle ups

Rx-Plus

155/105lb