Crossfit
A) For quality:
10-8-6-4-2
strict ring dips-strict pullups/ring rows
After each round 6-8 high lateral hops
*Scale up to strict CTB or strict weighted ring dips if 30 of each is easy
B) 12-9-6
bar facing burpee
5-4-3 power clean and jerk (225/155lb)
In remaining time find a heavy single clean and jerk (any style clean/jerk). *13 minute cap
*Scale weight accordingly to one that is relatively challenging and done in singles, but a weight you won’t have any misses at.