Crossfit

A) Every 30 seconds for 7 minutes 1 clean and jerk @65-70% 1RM.

*Squat clean plus split jerk or power jerk. Goal is consistency on every rep

B) 3 rounds for time of

Run 400m-12 power cleans (135/95lb)-12 ring dips

Rx-Plus

155/105lb

Metcon Class 

A) 2 rounds for time of

15 DB GTOH (2×35/25lb)

30 double unders

20 db lunges

30 double unders

20 db thrusters

30 double unders

15 db burpee box step overs (20/18″)

30 double unders

B) Coaches choice