Crossfit

A) 5 rounds for time of

150m farmers carry (50/35lb dbs)-20 deficit pushups (hands on dumbbells)-10 db push jerks

B) Coaches choice

Rx-Plus

60/40lb

Metcon Class 

A) 25/20 calorie assault bike.

Then 5 rounds of 5 burpees +10 slamballs (40/30lb)

25/20 calorie bike

Then 5 rounds of 5 burpees+ 10 slamballs

25/20 calorie bike

B) 10 minute alternating EMOM:

1) 1 turkish get up/side 2) 5 strict toes to bar + 5-10 second L-hang