Crossfit

A) 12 minute EMOM:

1) 8 front rack lunges

2) 40ft HS walk or 2 wall walks

3) 8-10 db RDLs

B) 12-9-6

heavy push jerk (185/135)-burpee ring muscle up or burpee chest to bar.

Rx-Plus

205/155lb

Metcon Class 

A) 5x 3 min amrap. 1 minute rest between each AMRAP.

3 db hang clusters (35/25lb)-6 walking lunges (unweighted)-9 box jumps

B) Coaches choice