Crossfit

A) For quality:
10-8-6-4-2
weighted bar dips
After each set 50 ft HS walk
*Modify to unweighted bar dips
*Modify HS walk to 2 wall walks or 20 shoulder taps
B) Every 4 minutes for 16 minutes complete:
60 double unders-1 squat clean + 4 front squats (185/125lb)+ 3-5 ring muscle ups
*Modify to 6-10 chest to bar pullups
*Aim for 90 secs+ rest
*Clean + Front squats should be a heavy unbroken set

Rx-Plus

75 double under and 195-225lb/135-155lb