Crossfit

A) 9 minute alt EMOM:
1) 7-10 strict toes to bar
2) 10-20 seated leg lifts over kb
3) 100ft double kb front rack carry
B) Every 5 minutes for 15 minutes:
15 pushups-50 double unders-15 thrusters (95/65lb)-50 double unders-15 box jumps (24/20″)
*If you get less than 1 minute rest, scale reps to 10 of each movement.
*If you get more than 2 minutes rest on round 1, increase thruster weight to 115/75lb
*If you get more than 2 minute rest on round 2, increase thruster weight to 135/95lb.