Crossfit

A) 16 minute alternating EMOM:

1) 8-10 sumo deadlifts @ challenging weight

2) L-seated db press 10 reps

3) 5-6 kb front rack step ups/side (20/18″ box)

4) rest

B) 9 minute AMRAP: 9 thrusters (95/65lb)-35 double unders

Rx-Plus

Aim for 10+ rounds, aka in 17.5

Metcon Class 

A) 20 min alternating EMOM:

1) 50ft db weighted bear crawl (35/25lb)

2) 10 Db hang power clean and push press

3) Max Db burpee deadlifts

4) rest

B) 400m db farmers carry (50/35lb). Every time you put the dbs down do 10 jumping air squats.