Crossfit

@ minute 0:
8×30 secs on 30 secs off:
max bike cals (assault/echo/bike erg)
@ min 11 complete:
3 rounds of
10 pullups-10 hang power cleans (115-135/75-95lb)-20 lateral hops over bar
Rest 1 minute after each round.
@min 20:
8×30 secs on 30 secs off: max row cals.

Rx-Plus

chest to bar pull-ups