Crossfit

A) 12 minute EMOM

1) Strict press, 5 reps

2) db/kb single leg dls 6-8 reps /side

3) rest

B) 8 rounds of

4 heavy front squats (175/125lb)-8 bar facing burpees

Rx-Plus

205/155lb

Metcon Class 

A) 30 calorie row-30 burpees over the erg-30 db thrusters (35/25lb)

Rest 5 minutes

B) Repeat A. Compare times between two attempts

C) 24×20 secs on 10 secs off (aka 3 continuous tabatas) alternating between

1) mountain climbers 2) russian twists w/medball 3) db renegade rows (no pushup, just the row)