Crossfit

A) Go every 4 minutes for 4 rounds:

10-20 lateral jumps over PVC pipe + 10-15 db deadlifts

B) 200m db farmers carry-30 db hang squat cleans (50/35lb)-100ft double db overhead carry-100ft db lunges

*100ft is 2x length of the rig

Metcon Class 

10 rounds. Go every 2 minutes:

8 pullups or ring rows-8 double kb front rack squats -8 box jumps-8 slamballs

*Scale to 5-7 reps of each movement if not getting enough rest to make it through 10 rounds