Crossfit

A) 25 min AMRAP
With a partner, one person working at a time complete:

400 m Farmer’s carry (share the weights – both partners go)
500m row or 25 cal assault bike or 35 cal air dyne
40 DL (185/135)
20 lateral burpees over the bar
40 DB snatches (50/35)
500 m row or 25 cal on assault bike or 35 cal airdyne
40 push ups
20 lateral burpees over the bar
10 wall walk

B) Reverse Tabata L-Hangs

Rx-Plus

225/155lb and 70/50lb dbs

Metcon Class 

A) 9 MIN EMOM
a) 4-8 strict pull ups
b) 4-8 deficit push ups
c) 4-8 box step ups

B) 3 x 400 m run
30 goblet squats
30 sit ups
30 slam balls
rest 2 minutes