Morning:

Pull:
Crossfit:
12 Min EMOM
Odd- 60 Seconds on the Rowing Machine
Even- 1 Strict Pull Up (with weight if you can) , 3 Strict Weighted Rope Pull and 6 Kettlebell High Pulls

Weightlifting:
80 Banded Pull Ups
60 EZ Curl Bar Curs
40 Ring Rows
20 Kettlebell Curls

Afternoon:

Annie:
50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups

then either

Girls Gone Rx Workout #1
"Dead Sexy"
10 minutes to establish a 5RM, 3RM & 1RM Deadlift
- Once the barbell is loaded, It may only get heavier!! If you miss a rep it can count for the next progression.
- Score = 5rm +3rm + 1rm

OR

Open 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

(RX - Men use 95 lb./Women use 65 lb.)