Crossfit
A) 3-4 rounds for quality:
5 strict tempo toes to bar
5 strict negative HSPU
5 strict tempo negative ring dip (then press up)
30 second hollow hold
*All tempo is 3 seconds on the way down
*On HSPU you can come down after you lower, or press back up.
*15 minute cap
B) 5 rounds for time:
10 hang power snatches (95/65lb) -10 box jump overs -200m run
Rx-Plus
115/75lb