Crossfit

A) 12 minute alternating EMOM:

1) 5-6 push press @ challenging weight

2) heavy db suitcase carry 100ft (switch hands at 50ft)

3 ) rest

B) 5 rounds for time :

10 db box step overs (35/25lb) (20/18″ box)

10 db power cleans

10 db front squats

Rx-Plus

50/35lb

Metcon Class 

5 rounds for time:

15 toes to bar

20 kb swings

25 wallballs

75 double unders

Rest 2 minutes after each round