Crossfit
A) For quality:
10-9-8-7-6-5-4-3-2-1
Strict chinup-Strict pushup-single leg kb/db deadlifts
*Hold one heavyish db/kb in each hand. Deadlifts are total reps so odd numbers will be uneven reps per side
Modifications: For less volume, skip round of 10 pull-ups and start at 9
Pushup Modifications: Banded pushups or hands on elevated surface, no knee pushups or worming up
*20 minute time cap
B) 3 rounds for time:
15 thrusters (95/65lb)-10 burpee box jumps (24/20″)
Rest 3 minutes
1 round as fast as possible (without shorting range of motion)
15 thrusters-10 burpee box jumps
*16 minute time cap

Rx-Plus

A) Weighted pushups