Crossfit

A) 1 squat clean + split jerk every 45 seconds for 10 rounds @~75% 1RM C+J

B) 14 minute Ascending ladder:

2 pullups-2 alternating pistols-2 push press (95/65lb)-30 double unders

4 pullups-4 pistols-4 push press -30 double unders

6, 6, 6, 30, 8,8,8, 30 etc.

Rx-Plus

115/75lb

Metcon Class

Row 1500m

100 db thrusters (35/25lb)

 Row 1500m.

*Every time you break on thrusters, stop and do 10 burpees.

*Scale db weight accordingly