Crossfit

A) Go every 3 minutes for 5 rounds:

10 ring rows + 10 weighted good mornings.

B) 3 rounds for time of

20 thrusters (75/55lb)-20 box jumps (24/20″)

Rx-Plus

95/65lb

Metcon Class 

A) 5 minute AMRAP:

10 10m shuttle runs-5 db burpee GTOH (35/25lb)

Rest 3 minutes

Repeat A

Then rest 5 minutes

B) 5 minute AMRAP:

20 jumping jacks-8 kb goblet cleans (53/35lb).

Rest 3 minutes

Repeat B