Crossfit

A) 25 minute AMRAP:

Run 1 mile

then in remaining time AMRAP

10 power clean and jerks (115/75lb)-15 burpees-30 double unders

B) 400m farmers carry (53/35lb) db or kbs. Everytime you drop, do 10 jumping air squats.

Rx-Plus

135/95lb

Metcon Class 

A) 15 minute AMRAP: 15 kb goblet cleans (53/35lb)-15 toes to bar-15 hand release pushups

B) 15 minute alternating EMOM: 1) 4-8 strict pullups 2) 10 second hollow hold+10 hollow rocks 3) 2 wall walks