Crossfit

A) Every 3 minutes for 12 minutes complete:

7-10 strict dips + 7-10 strict toes to bar

B) Go every 6 minutes for 18 minutes:

10 power clean and jerks (95/65lb)-18 alternating overhead lunges-400m run

*If not getting at least 1 minute rest between rounds, scale down reps of clean and jerks or lunges

Rx-Plus

A) strict ring dips or weighted bar dips and L-sit toes to bar B) 135/95lb

Metcon Class 

30 minute AMRAP:

Run 800m-30 abmat situps- 100 double unders-30 plate burpees (45/25lb)