Crossfit

A) 12 minute alt. EMOM:
1) 6- 12 kipping pullups
2) 8-10 reverse barbell rows controlled tempo
3) 15 hollow rocks
B) 3 rounds. Go every 6 minutes.
15/12 calorie row-12 deadlifts (225/155lb)-12 burpee box jump overs (24/20″)
*Aim for 2-3 minutes rest. If getting more than 3 minutes, increase reps. If getting less than 2 minutes decrease reps/weight

Rx-Plus

A) chest to bar B) 18/15-15-15 reps, 275/185lb