Crossfit

A) 10-8-6-4-2 push press.

After each set 50ft db lunge.

*Try to increase push press weight every round.

*Rest as needed between rounds.

B) 15 minute alternating EMOM:

1) 15-20 wallballs 2) 200m run w/wallball 3) rest

Rx-Plus

run w/ separate heavier slamball

Metcon Class 

A) 20 minute AMRAP:

Row 30/25 calories-15 db power cleans-15 db thrusters (35/25lb)

B) 3 rounds of

20 hollow rocks-20 romanian twists w/medball-20 V-ups