Crossfit

A) Every 90 seconds for 8 rounds:

First 5 rounds do 1-2 clean and split jerk @ 80-85% 1RM

Next 3 rounds do 1 clean and split jerk @ 85-90% 1RM

*Only do 2 reps for the first 5 rounds if you are limited by mobility/technique and the percentage feels light

B) 21-15-9

power snatch (95/65lb)

*100 meter db farmers carry after each round (2×60-70lbs/2×40-50lbs)

Rx-Plus

Go faster

Metcon Class 

A) 5 minute AMRAP:

21-15-9

kb sumo deadlift high pull (53/35lb) -burpees over the kb

Rest 5 minutes

Repeat

B) 12 minute Tabata Mashup :

1) abmat situps (or pvc pipe situp)

2) V-up

3) russian twists w/medball