Crossfit

A) 12 minute EMOM:

1) 10 front rack lunges (total reps) @challenging weight

2) 50ft handstand walk or handstand walk practice

3) rest

B) 20 minute interval AMRAP:

Run 400m-15 wallballs-10 hang power cleans (135/95lb)

Rest exactly 90 seconds after each round

Rx-Plus

155/105lb

Metcon Class 

A) 21 minute EMOM

1) 9 db clean and jerks (35/25lb) or (50/35lb)

2) 9 burpees to 6″ or 12″ target

3) 9 V-ups+9 hollow rocks

B) 4 rounds of

50 double unders-10 ring pushups-20 air squats