Crossfit

A) 10 min EMOM: hang power cleans (95/65lb) or (115/75lb) + box jumps

Rest 5 minutes

B) 10 minute EMOM: goblet squats (53/35lb) + kb swings

Rest 5 minutes

C) 10 minute EMOM : db push press (35/25lb) + abmat situps

*Athlete chooses number of reps for each movement. MUST be equal reps.

*For example, athlete could choose 6 hang power cleans + 6 box jumps for first EMOM and 8 squats and 8 swings for second EMOM

Metcon class 

5 rounds for time of

Run 400m-15 burpees-30 double unders-15 double kb deadlifts (53/35lb)-30 jumping lunges