CrossFit

A: Overhead Squat (Build to a heavy 5 in 15:00)

B: For time: (Cap 15:00)

RX
10 Ring Dips
15 Pull-ups
25 thrusters 35/25kg
1,000-meter row
25 thrusters 35/25kg
15 Pull-ups
10 Ring Dips

RX+
10 Ring muscle-ups
25 thrusters 35/25kg
1,000-meter row
25 thrusters 35/25kg
10 Ring muscle-ups

Teens
A: Push Jerk (4 x 10: Every 2:30)

B: 12:00 AMRAP
8 Dual DB Power Cleans
12 Dual DB Alt Step Back Lunge (Front Rack)
16 Pull-ups

C: 10:00 EMOM UB HSPU or Push-up