Crossfit

Every 6 minutes for 30 minutes complete:

20 wallballs-10 bar facing burpees-10 front rack lunges (135/95lb)-20 American kb swings (53/35lb)

Rx-Plus

155/105lb and 70/53lb kb

Metcon class 

A) 100/80 calorie row for time. EMOM 3 burpees over the rower + 3 air squats

Rest 5 minutes

B) 100 kb swings for time. EMOM 12-14 jumping lunges

C) Coaches choice