Crossfit
A) 9 minute alt EMOM:
1) 3-6 strict pullups + 3-6 kipping pullups
2) 8 weighted bent over barbell rows with 1 sec pause at top of contraction
3) 10-15 banded lat pull downs
B) 4 rounds for time of:
15 thrusters (95/65lb)-20 pushups-25 russian kb swings (53/35lb)-30 lateral bar hops