Crossfit

A) 4×8 RDLS. Superset with 3×10 db Z press

B) 15 minute AMRAP:

15 burpees to 6″target -20 push press (95/65lb)-30 kb swings (53/35lb)

Rx-Plus

115/75lb

Metcon Class 

A) 27-21-15-9 wallball-box jump

Rest 5 minutes

B) 21-15-9 db GTOH (35/25lb)-pullup

C) Coaches choice