Crossfit

A) 16 minutes to find a heavy snatch + overhead squat

B) 7 minute AMRAP:

8 power snatch (75/55lb)-10 wallballs

C) Accessory work coaches choice

Metcon Class 

A) 3 rounds for time of

40 double unders-30 air squats-20 burpee box jumps-run 400m

B) For quality:

4 rounds of

10 db bench press + 20 hollow rocks + 20-30 second GHD arch hold