Crossfit

A) 4×6 push press @ challenging weight

Superset with 4×8 (per side) db/kb suitcase deadlifts

B) 12 minute EMOM:

1) 7-10 double kb clean and jerks (53/35lb)

2) 10-15 box jump overs

3) 10-15 pullups

Rx-Plus

chest to bar pullups

Metcon Class 

A) 5x 2 minutes on 2 minute off:

15 kb swings (53/35lb) + 10 burpees over parallettes + 10 slamballs (30-40/20-30lb)

+ max wallballs in remaining time

*Scale burpees to 5-9 reps if not getting at least 20 seconds for wallballs

B) 30-20-10

abmat situp-hollow rock-2x plank hold

* Plank hold is 60 seconds- 40 seconds- 20 seconds