Crossfit

A) Strict press: 6 reps @ challenging weight. Strict knees to elbows 5-8 reps. Go every 2 minutes for 5 rounds.

B) With a partner complete 7 rounds of the following:

I-go-you-go of 7 front squats-7 push jerks-7 thrusters (95/65lb) + run 200m together.

*Aim to go unbroken on barbell complex

Rx-Plus

115/75lb

Metcon class

A) 22-16-10

alternating db snatch (50/35lb) or (70/50lb)-single arm db OH lunge-hand release pushup-calorie row

*db snatches and lunges are all total reps not per side. For the OH lunges do half the reps with one arm up and half the reps with the other arm up.

 B) 3x500m row. Alternate with a partner until you both get 3 500s. Go hard!