Crossfit

A) For quality: 10-8-6-4-2 weighted pullup.
After each set perform 10 kipping toes to rings
B) 16x 30 seconds on 45 seconds off rounds of each for max reps
1) alternating db snatch (50/35lb)
2) box jump overs (24/20″)
3) wallballs
4) assault bike cals
*Total of 4 rounds of each movement

Rx-Plus

30/20lb wallball