Crossfit
9 minute alt EMOM:
1) 5 strict pullups + 10 second chin over bar hold
2) 8 barbell weighted rows with 1 sec pause at top of contraction
3) 10- 15 banded lat pull downs
B) 16 rounds for time:
1 ring MU *Modify to 2 kipping CTB pullup
2 burpees
3 high box jumps (30/24′)
4 single arm db overhead squat (50/35lb)
*Use same arm for all 4 squats. Switch arms on consecutive rounds.
*Make sure you keep track of what round you are on!
*20 minute time cap

Rx-Plus

1 strict ring MU, 70/50lb db