CrossFit:
A: Push Press (10:00 EMOM 8-10 reps)

B: 21-15-9 reps for time of:
Front Squat 70/50kg
Ring Dips

*12:00 Cap

Teens:
A: Squat Clean Thruster (4 x 3: Every 2:30)

B: 8:00 AMRAP
10 Thrusters 30/20
10 Burpees over Box

C: 10:00 EMOM Pull-up or C2B (AMRAP – Reps)
RX Pull-ups
RX+ C2B Pull-ups

*Complete as many unbroken reps on the minutes as you can sustain over 10:00