Crossfit

A) 3 min AMRAP: 21 calorie row-21 over the erg burpees. In remaining time max thrusters (75/55lb)

3 minute rest

3 minute AMRAP: 18 cal row-18 erg burpees. In remaining time max thrusters (95/65lb)

3 minute rest

 3 minute AMRAP: 15 cal row-15 erg burpees. In remaining time, max thrusters (115/75lb)

3 minute rest

3 min AMRAP: 12 cal row-12 erg burpees. In remaining time max thrusters (135/95lb)

*Scaling option: Start with 18 cal row/18 burpees and then do 15-15, 12-12, 9-9

B) 6x 30 secs on 20 secs off alternating between

1) Max rep Ring rows 2) Max rep OH plate situps

Rx-Plus

95/65lb-115/75lb-135/95lb-155/105lb

Metcon Class 

A) 10 rounds of

Run 200m-35 double unders-15 air squats

B) Accumulate 30-50 strict pullups and 30-50 strict pushups in as many sets as needed