Crossfit

A) 15 minute EMOM:

1) db bench press 10 reps

2) 3 second pause front squat, 3 reps @ challenging weight

3) rest

B) 3 rounds for time of

21 burpee box jumps (24/20″)-21 American kb swings (53/35lb)

Rx-Plus

70/53lb

Metcon Class

A) 40 double unders

10 hang db clusters (50/35lb)

40 double unders

10 alternating db snatches/side

40 double unders

10 db clean and jerks

40 double unders

10 db lunges/side

B) 5 rounds for quality

10-15 strict pushups-100ft farmers carry (62/44lb)

Rest 1 minute after each round