Crossfit

A) 10 minute EMOM:

wallballs + kb swings

*Athlete chooses reps, must be equal reps

Rest 5 minutes

B) 10 minute EMOM:

STOH (95/65lb) or (135/95lb) + Toes to bar

*Athlete chooses reps, must be equal reps

Rest 5 minutes

C) 5 minute EMOM:

30 double unders (40 singles) + 20 jumping lunges

Metcon Class 

10 rounds

1 minute rest after each round

10 calorie row-5 db deadlifts-(35/25lb)-5 db hang power cleans-5 db thrusters-10 db lunges (5/side).