Crossfit

40 minute EMOM:

1) 5-10 toes to bar + 10 kb swings (53/35lb)

2) 10 db box step overs (35/25lb) (20/18′ box)

3) 5 power snatch (115/75lb) + 10 air squats

4) 9-15 burpees

5) rest

Rx-Plus

50/35lb dbs, 135/95lb

Metcon class 

8×3 min on 2 min off alternating between A and B.

A) Run 400m + max reps burpee pullups

B) Row 500m + max reps of db complex (2 deadlifts + 2 hang power cleans + 2 front squats + 2 push presses) (35/25lb)