Crossfit

A) 4×8 RDLS. Superset with 10 db Z press.

B) 12 minute alternating EMOM:

1) 10 power snatches (75/55lb) 2) 12-15 burpees 3) 12-15 box jumps (24/20″)

Rx-Plus

15 power snatches-15 burpees-15 box jumps

Metcon Class 

A) 6×20 secs on 10secs off : wallballs

Directly into 6×20 secs on 10secs off:  kb swings

6×20 secs on 10 secs off:  box jumps

6×20 secs on 10 secs off:  db push press (30-35/20-25lb)

6×20 secs on 10 secs off:  calorie bike/ski-erg/row

B) 4 rounds for quality of

10 dips or bench dips

45 second weighted plank

10 ring rows

1 length rig monster walk