Crossfit

A) Hang power clean + hang clean . Go every 75 seconds for 10 rounds

B) 5 rounds of: 10 double kb clean and jerks (53/35lb) + 4 ring MU

*Scale to 6 chest to bar pullups

Metcon class

5 rounds of

2 wallwalks-10 alternating db squat snatches (50/35lb)-40 DU-Run 400m.

*Rest 3 minutes after each round.