Crossfit

A) 10 min EMOM: 1-2 power cleans w/1 second pause in catch position

*Ascending weight, but stay at each weight for at least 2 rounds

B) 3 rounds for time:

slamball hill run (30/20lb)-30 squats w/slamball-10 handstand pushups

Rx-Plus

15  strict HSPU

Metcon Class 

A) 10 minute AMRAP:

10 plate burpees-50ft overhead plate walking lunge

Rest 5 minutes

B) 10 minute AMRAP:

15 heavy russian swings (70/53lb)-100ft front rack carry (53/35lb)-15 abmat situps

Rest 5 minutes

C) 8 minute AMRAP:

9 db GTOH (35/25lb) or (50/35lb) – 100ft farmers carry