Crossfit

12 minute EMOM:

1) 8 front rack lunges 2) 40ft HS walk or 2 wall walks 3) 8-10 db RDLs

B) 4 rounds for time of :

Broad jump 50ft-14 chest to bar pullups or 7 bar muscle ups-weighted db bear crawl 50ft (35/25lb)-7 db clean and jerks

Rx-Plus

40-50lb/30-35lb

Metcon Class 

3 rounds for total time:

Row 750m-Run 600m-75 double unders-20 double kb lunges

Rest 3 minutes after each round