A. Alternating for 10 rounds, EMOM:
Minute 1 – 25 seconds of chest-to-bar pull-ups
Minute 2 – 10-20 seconds of chin-over-bar hold. Pick a number and try to stick with it.
B. From crossfit.com on May 7 2018:
For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters
Advice from the website: “Pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over.”