Crossfit
A) snatch pull + hang snatch + snatch. Go every 2 minutes for 7 rounds.
*Start around 65-70% of 1RM snatch
B) 21-15-9
overhead squat (115/75lb)-pullup
C) 3 rounds for quality of
20 hollow rocks- 10 abmat glute ham raises
Rx-Plus
135/95lb and chest to bar pull-ups
Metcon Class
30 minute EMOM:
1) 5 kb sumo deadlift high pulls + 10 american kb swings
2) 30-60 double unders
3) 10-12 single arm kb thrusters (5-6 left/5-6 right)
4) Row 10-20 calories
5) rest