Crossfit

A) Go every 4 minutes for 4 rounds :

10-20 lateral jumps over PVC pipe on box + 10-15 db deadlifts @ challenging weight

B) 10 minute AMRAP:

8 strict press (75/55lb)-8 pullups-16 air squats

Rx-Plus

95/65lb

Metcon Class 

10 rounds. 1 minute rest after each round.

Run 200m-10 pushups-16 jumping lunges-10 alternating db snatches (50/35lb)