Crossfit
A) 9 rounds.
Go every 75 seconds
Power snatch+ Overhead squat .
*Ascending weight as form allows
B) 21-15-9
db GTOH (35/25lb)-db box step up (20/18″ box)
*Box step ups is total reps, not per leg (so will be uneven). Alternate legs every rep.
Rx-Plus
50/35lb
Metcon Class
40 min EMOM:
1) 30 DU + 10 kb swings
2) 5 burpee pullups
3) 10 wallballs + 10-20 mountain climbers
4) Row 250/200m
5) rest