Crossfit

A) Run 1 mile

Then 10 rounds of 5 hang power snatches (95/65lb) + 15 air squats

Then Run 1 mile

*30 minute time cap

B) Accumulate 30-50 strict bar/ring dips for quality

Rx-Plus

115/75lb

Metcon Class

A) 20 minute alternating EMOM

1) 16/12 calorie row 2) 10-15 burpees 3) 15-20 wallballs 4) rest

B) 4 rounds for quality: 20 hollow rocks-10 kipping pullups-5 strict toes to bar