Crossfit

A) 2x800m run. Go every 7 minutes.

B) 1) 3 minute AMRAP:

Max calorie row

Rest 3 minutes

2) 3 minute AMRAP:

4 hand release pushups-8 deadlifts (155/105lb) -12 lateral hops over bar

Rest 3 minutes

Repeat 1) and 2).

Rx-Plus

185/135lb

Metcon Class 

A) 20 minute alternating EMOM:

1) 5 db GTOH (35/25lb) or (50/35lb) + 5 box jumps

2) 5 pullups + 10-20 mountain climbers

B) Coaches choice