Crossfit

A) For quality:
10-9-8-7-6-5-4-3-2-1
Strict bar dip-bent over barbell row (weight of choice)-db RDLs
*20 minute cap
B) For time:
9 bar MU
9 calorie row
15 strict pullups
15 calorie row
21 chest to bar pullups
21 calorie row
27 pullups
27 calorie row
*16 minute time cap
*If you don’t have bar MU, do 9 chest to bar pullups + 9 hand release pushups.
*Modification: 9 kipping pullups-15 banded strict pullups-21 ring rows-27 jumping pullups

Rx-Plus

A) ring dips