Crossfit
A) 10 min EMOM: 1-2 push jerks
*Ascending weight as form allows
B) 21 minute alternating EMOM:
1) 40-60 double unders
2) 3 heavy front squats from ground @70-80% of 1RM clean
3) 9-12 chest to bar pullups or 3-6 bar MU
Metcon Class
A) 4×3 min on 2 min off:
Row 600m/500m then max goblet squats (53/35lb)
B) 10-8-6-4-2 db strict press
*Increase weight of dbs every round if possible
*After each round 20-30 second ring plank