Crossfit
A) For quality: JT
21-15-9 handstand pushups-ring dips-pushups
*15 minute cap
B) I-go-you-go with partner for 5 rounds each:
200m sprint-15 wallballs-5 burpee tuck jumps
*20 minute time cap
Rx-Plus
strict JT
Metcon Class
A) 5 minute max calorie row
Rest 3 minutes
B) 5 minute AMRAP: 5 pullups-7 box jump overs-9 slamballs (50/30lb)
Rest 3 minutes
C) 5 minute max calorie AB/airdyne
Rest 3 minutes
Repeat B