Crossfit
A) 16 minute EMOM:
1) 2 rep front squat w/3 second pause
2) db bench press 10 reps
3) 10 wide stance empty barbell good mornings
4) rest
B) 8 minute ascending ladder of
thrusters (95/65lb)-toes to bar
3-3-6-6-9-9..etc
Rx-Plus
Aim to get into round of 21
Metcon Class
35 minute AMRAP:
Run 400m-30 wallballs-15 pullups-30 box jumps-15 pushups