Crossfit

A) Every 75 seconds x 9 rounds

First 5 rounds do 1-2 snatches @ 80% 1RM or projected 1RM

Next 4 rounds do 1 snatch @ 85% 1RM

B) 12 minute AMRAP:

15 box jumps-15 wallballs-15 pullups

Rx-Plus

chest to bar pullups

Metcon Class

A) 20 minute AMRAP:

5 db burpee deadlifts (35/25lb)-5 db hang power cleans-5 db thrusters-5db lunges/leg-Run 200m

B) 3-4 rounds for quality:

10 strict toes to bar-30 second superman hold-60 second (weighted) wall sit