Crossfit
A) 4×10 deadlift @ 55-65%
Superset with 3 seated high box jumps
B) 12 minute AMRAP:
8 hang power snatch (95/65lb) -8 toes to bar-8 hand release pushups
Metcon Class
A) 12 minute alternating EMOM:
1) Run 200m 2) 12 alternating db snatches (50/35lb) 3) 8-12 calorie assault bike
Rest 5-10 minutes
B) 12 minute alternating EMOM:
1) max double unders 2) rest 3) max db thrusters (50/35) or (35/25lb) 4) rest