Crossfit

A) 12 minute clean EMOM:

Minutes 1-4 : 1 power clean + 1 clean.

Minutes 5-8: 1 power clean

Minutes 9-12 : 1 clean

*Ascending weight as form allows

B) 5×4 clean pull @ 85-95% 1RM clean

C) 21-15-9 push jerk-bar facing burpee (135/95lb)

Rx-Plus

155/105lb

Metcon class 

A) 3 rounds: Row 500m-21 Db thrusters (35/25lb)

Rest 5 minutes

B) 3 rounds: 15 burpee box jump overs-Run 400m

C) Coaches choice