Crossfit
A) 12 minute EMOM:
Minutes 0-6 : 1 push jerk + 1 split jerk
Minutes 7-12: 1 split jerk
B) 10 rounds for time:
3 unbroken hang squat cleans (155/105lb)-3 bar MU
*Sub 4-6 chest to bar pullups depending on ability
*15 minute time cap
Rx-Plus
4 cleans-3 bar MU
Metcon Class
A) Every 2 minutes for 5 rounds: Bike 12/10 cals+ 15-20 jumping air squats
*Scaling option : 10/8 cals + 10-15 jumping air squats
Rest 10 minutes
B) Every 2 minutes for 5 rounds:
50 double unders+ 15 db push press (35/25lb)
*Scaling option: 75 single unders + 10 db push press (30/20lb)