Crossfit

A) 1-2 halt snatch + 1 overhead squat.

Go every 90 seconds for 8 rounds

*On halt snatch, pause one second right below knee

*Only do 2 halt snatches each round if you are working with light weight

B) 15 minute AMRAP:

5 overhead squats (135/95lb)

10 bar facing burpees

15 kb swing (53/35lb)

30 double under

Rx-Plus

155/105lb

Metcon Class

Run 600m

Then 3 rounds of

30 lateral hops over parallettes-15 slamballs (50/30lb)

Run 800m

Then 3 rounds

of 50 mountain climbers-15 pullups

Run 600m