Crossfit

16 minute alternating EMOM:

1) 100ft double kb front rack carry 2) 10 heavy db push press 3) 8 db bulgarian split squats/leg 4) rest

B) 15 db burpee deadlifts w/renegade row (35/25lb)*

75 wallballs

15 db burpee deadlifts w/renegade row

*Burpee with hands on dbs, then do a renegade row each arm, and then stand up with the dbs

Rx-Plus

B) 40-50lb/30-35lb dbs

Metcon Class 

Every 4 minutes for 40 minutes alternate between A and B for 5 rounds of each

A) Run 400m + 10 burpees

B) Row 500m + 25 air squats

*Goal is to try and get 90 seconds+ rest each round. If needed scale down run to 300m and row to 400m.