Crossfit

A) Every 2 minutes for 8 rounds:

1 snatch deadlift + 1 snatch + 1 overhead squat @70-80%

 B) Every 4 minutes for 16 minutes:

60 double unders

100ft front rack carry

6 double kb cleans (44/26lb)

12 alternating double kb lunges

Rx-Plus

53/35lb or 62/44lb

Metcon Class 

20 rounds for time:

4 db GTOH (35/25b)- 4 db front squats-4 pushups on dbs- 4 box jump overs