Crossfit

A) 6 min alternating EMOM
4-8 weighted pull ups
4-8 weighted dips

B) partner workout, one person working at a time
400 m OH plate carry (45/25lb)
30 DL (155/105)
10 burpees box jumps
30 squat cleans (115/75) or (135/95lb)
10 burpees box jumps
30 push press
10 burpees box jumps
30 power snatches
10 burpees box jumps
30 lunges
10 burpees box jumps
10 wall walks
400m OH plate carry

Metcon class

1 mile run
Rest 3 min

2x
15 pull ups/ring rows
20 air squats
20 jumping air squats
20 lunges
20 jumping lunges
15 push ups

Rest 3 min
50 cal row