Crossfit

A) Every 90 seconds x 9 rounds.

First 5 rounds do 1 or 2 Clean +split jerk @ 80% 1RM.

Next 4 rounds do 1 clean and split jerk @ 85% 1RM.

B) Open WOD 16.5 :

21-18-15-12-9-6-3

thruster (95/65lb) – bar facing burpees

*16 minute time cap

Metcon Class 

A) 6 rounds of

20 jumping lunges-10 10m shuttle runs-20 russian kb swings (53/35lb)

Rest 90 seconds after each round

B) 10-8-6-4-2

strict chinup-tempo pushup (2020)- V-up