Crossfit

A) Snatch double. Go every 75 seconds for 8 rounds.

*Reset between reps, not touch and go. Ascending weight as form allows

 B) 5 minute AMRAP: 2 rounds of 20 db thrusters (35/25lb)-15 burpees, then max DU in remaining time.

Rest 3 minutes

5 minute AMRAP: 2 rounds of 20 alternating db snatches (50/35lb)-15 Vups, then max DU in remaining time.

Rest 3 minutes

5 minute AMRAP: 2 rounds of 10 db GTOH (35/25lb)-15 hand release pushups- then max DU in remaining time.

Metcon class 

A) 5 rounds: 30 air squats-300m suicide sprint*-20 russian kb swings.

Rest approximately 2 minutes after each round

*There will be 3 cones set up at different distances. Athlete will run to first cone, then back to start, then run to second cone, then back to start, and then to the third cone and back to start. Distance covered will total roughly 300m.

B) If time, For quality:

30-20-10

pushup-ring row