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) 15-12-9

power clean-thrusters (135/95lb)

Rx-Plus

155/105lb

Metcon Class 

A) 5 minute AMRAP: Max calorie row

Rest 4 minutes

B) 5 minute AMRAP: 4 pullups-8 pushups-12 air squats

Rest 4 minutes

C) 5 minute AMRAP: Max wallballs

Rest 4 minutes

D) 5 minute AMRAP: 4 pullups-8 pushups-12 air squats