Crossfit

A) 3 sets 6-10 strict chin ups, superset with 6-10 dips

B) Complete total reps with a partner, one person working at a time

800 m run (both partners)
40 hang power cleans (115/75)
20 V-ups
40 OHS (95/65)
20 push ups
40 push press (95/65)
20 V-ups
40 power snatches (95/65)
20 push ups
40 lunges (95/65)
20 V-ups
800 m run (both partners)

Rx-Plus

A) weighted pullups/dips B) (155/105) and (135/95)

Metcon Class 

a) 8 min alternating EMOM

1) 4-8 box step ups 2) 6-12 TTB/KTE/Knees to chest

b) FGB style – 3 rounds – one minute at each station for as many reps as possible
1)Row for calories
2)KB swings
3) Sit ups
4)Box jumps
5)Goblet squats
6) Rest