Crossfit
A) Snatch balance: 10×2. Go every 90 seconds.
B) 20 rounds: 1 squat snatch @ 80-85% of 1RM snatch-5 wallballs-15 double unders
Metcon class
A) Run 400m-40kb swings-Run 600m-30 kb swings-Run 800m-20 kb swings-Run 1200m-10 kb swings
B) 3 rounds for quality of
10 db overhead situp to strict press- 6 strict pullups switching grip each rep-8 weighted plank to pushup