Crossfit

A) 12 min EMOM alternating with partner

1) 5 deadlifts (70%ish  of 1 RM)
2) 5-10 pull ups + 5-7  burpees

B) With a partner:

200m overhead plate carry (45/25)  – both partners carry their own plate
400 m run – both partners run together
50 box jumps (one person working at a time)
70 push ups
50 sit ups
400 m run
200 m overhead plate carry

Metcon Class 

A) 3x 5-8 strict pull ups

B) 6 x
sprint 200m
10 burpees
Rest 1 minute