Crossfit

A) 12 min alternating EMOM

1) 5-10 kipping/butterfly pullups or 5-15 CTB or 3-6 bar MU 2) 30 second handstand hold 3) 5-8 strict straight leg toes to bar

B) 4 rounds for time of 50 air squats-10 power snatches (115/75lb)

Rx-Plus

135/95lb or 155lb/105lb (whatever weight you can do quick singles at)

Metcon class 

30 minute AMRAP:

Run 600m-30 wallballs-30 box jumps-30 alternating db snatches (50/35lb)