Crossfit

A) 4×4:30 min on 4:30 min off:

1000m/900m row then max reps of

a) db GTOH (35/25lb) b) db box step overs (20/18″)

*Alternating between a and b, so a on rounds 1 and 3, b on rounds 2 and 4

Rx-Plus

50/35lb

Metcon Class 

A) 10-9-8-7-6-5-4-3-2-1

double kb deadlift (53/35lb) – kb lunge

*After every round 50ft kb farmers carry

*Any time you set the kbs down to rest, complete 7 burpees before resuming the workout

*Lunges are total reps, so 5/side, then 5/4, then 4/4, etc etc

B) 5 rounds for quality: 5 high box jumps-10 pushups-5 strict pullups