Crossfit
A) 12 minute alternating EMOM:
1) 4 deadlifts , reset after each rep
2) 5 broad jumps for max distance
3) rest
B) 10 rounds of:
7 kipping toes to bar-7 OH squats (95/65lb)
Rx-Plus
135/95lb
Metcon Class
Every 4 minutes for 40 minutes
alternate between A and B
A) Run 400m+ 10 burpees
B) Row 500m+ 10 db front squats (53/35lb)