Crossfit

A) Snatch pull w/ pause right below knee + Snatch . Complete 6-8 working sets @ 65-95% of 1RM snatch.

B) 14 minute AMRAP: 50 double unders-20 overhead squats (95/65lb)-15 pullups

Rx-Plus

Chest to bar pullups

Metcon Class 

A) 5 rounds for time of Run 400m + 15 db GTOH (35/25lb)

B) 8×30 on 20 off alternating between 1 and 2 .

1) bottom of squat hold (on tension) 2) handstand hold