Crossfit

A) 2k row warmup

B) 30 calorie row-30 burpees-30 db thrusters (35/25lb)

 Rest 3 minutes

Repeat

C) Accumulate 2 minutes in an L-sit. Everytime you come down, 10 pushups before resuming.

Rx-Plus

B) 50/35lb db and erg burpees

C) 2 45lb plates under feet. Time stops on L-sit when your feet touch plates

Metcon Class 

A) 3 rounds of 100 double unders-25 kb goblet cleans

B) 10 min alternating EMOM: 1) 5 strict pullups 2) 1 turkish get up/side