Crossfit
10 minute EMOM:
1st 5 minutes: 1 Power clean + 1 hang power clean
2nd 5 minutes : 1 Power clean
*Start ~50% 1RM and ascend as form allows
B) 50-40-30-20-10 wallballs
After each round 100m farmers carry 53/35lb kbs or dbs

Metcon Class
4 rounds for time. Rest 2 minutes after each round.
15 burpees-30 alt db snatches (50/35lb)-90 double unders *Scaling option: 20-25 db snatches/round and 90 single unders