Crossfit
A) 16 minute alternating EMOM:
1) 4 deadlifts+ 4 hang power cleans+ 4 push jerks (135/95lb)
*Scale reps, and then secondly scale the weight if needed
2) 30-50 double unders
B) For total time:
Accumulate 3 minute hang from the rig.
Every time you drop 1 lap rig farmers carry (53/35lb)
Rx-Plus
5-5-5 rep scheme
Metcon Class
A) 18 min EMOM for max reps:
1) db burpee GTOH (35/25lb)
2) box jumps
3) toes to bar (V-ups)
4) wallballs
5) assault bike cals
6) rest
B) Coaches choice