Crossfit

A) Clean and split jerk double. Go every 90 seconds for 8 rounds.

B) 4×3 min on 3 min off alternating between 1) and 2)

1)  Row 500m then max rep wallballs 2) Row 500m then max rep pushups or box pushups or HSPU

Metcon class 

Every 6 minutes for 30 minutes complete

10-15 pullups-20 single arm OH db lunges (10 w/each arm up)(50lb+/35lb+) -30 jumping air squats-40 DU