Crossfit
8×3 min on 2 min off alternating between A) and B)
A) Run 200m then AMRAP 7 hang clean and jerks (95/65lb)-7 pushups-7 box jumps
B) Run 200m then AMRAP 5 squat cleans-10 alternating lunges (unweighted)
Rx-Plus
overhead lunges instead of unweighted lunges
Metcon class
A) 20 minute alternating EMOM 1) 10-15 calorie row 2) 10-20 wallballs
B) 4 rounds for quality of 10-15 GHD situps-10 heavy db push press-5 strict chest to bar pullups