Crossfit

A) For quality:

10-8-6-4-2

strict HSPU-kipping pullup/kipping/butterfly CTB

After each round 15-20 second L-sit

B) For time:

21-15-9

kb swing (70/53lb)

box jump over (24/20″)

front squat (135/95lb)

*12 minute time cap

Rx-Plus

A) If needed add deficit for strict HSPU

Double reps of CTB pullups

Metcon Class

For time:

Row 1000m

100 wallballs

Run 800m

100 burpees

Bike 2000m

100 alternating db snatches (50/35lb)