Crossfit

A) 2x800m run.

Go @minute 0 and minute 7

B) 5 rounds of 2 rope climbs-10 db GTOH (2×35/25lb)

 *Scale to 1 rope climb or 2 half climbs if 2 will take too long. Or scale to 3 pulls to standing from laying down (each round).

Rx-Plus

50/35lb dbs and 1 w/legs + 1 legless

Metcon Class 

A) 150 wallballs for time

*@ minute 0-3-6-9.. etc, stop and perform 5 pullups-10 pushups-20 mountain climbers before continuing w/wallballs

*20 minute time cap

B) Accumulate 2-3 minutes in a hollow body hold. Every time you break, do 12 situps.