Crossfit
A) Every 90 seconds for 8 rounds:
1 snatch high pull + 1 power snatch + 1 full snatch @ 65-75% 1RM
B) 10 minute alternating EMOM:
1) 5 strict pullups + 10-15 box jumps
2) 5 db strict press (40/30lb) + 20 jumping lunges
Rx-Plus
50/35lb