Crossfit

A) Clean pull/w pause right below knee + Clean + Push jerk.

*Reset after clean pull, no touch and go.

*Complete 6-8 working sets @ 60-90%+ of 1RM C+J.

B) 30 toes to bar-20 db burpee box step overs (50/35lb)(20/18″box)-30 toes to bar

Rx-Plus

40-20-40 rep scheme

Metcon Class 

A) 8 x 150m hill sprint

B) 21-15-9

db thruster-db power clean (35/25lb)