Crossfit

A) 12 minute EMOM

 1) Push press 6 reps 2) kb Suit case deadlift x6-8/side 3) rest

 B) 1000m row

50 pullups

40 American kb swings (53/35lb)

30 db lunges (35/25lb)

20 db thrusters

1x length of rig HS walk (or sub 20 shoulder taps)

Rx-Plus

50/35lb db

Metcon Class 

A) Tabata mashup. Do a full tabata of each movement, with one minute rest before the next tabata.

1) burpee

2) slamball

3) russian kb swing

4) kb goblet clean

B) Coaches choice