Crossfit

A) 8 x 2 min on 2 min off alternating between 1 and 2.

1) Row 250m then AMRAP 8 alternating db snatches (50/35lb) + 6 burpee

2) Row 250m then AMRAP 8 goblet lunges + 6 box jump overs

Rx-Plus

single arm db OH lunges

Metcon Class 

5 rounds, each for time.

25 wallballs-400m run-50ft ft burpee broad jump

Rest 2 minutes after each round.