Crossfit
A) 12 minute EMOM
1) Push press 6 reps 2) kb Suit case deadlift x6-8/side 3) rest
B) 1000m row
50 pullups
40 American kb swings (53/35lb)
30 db lunges (35/25lb)
20 db thrusters
1x length of rig HS walk (or sub 20 shoulder taps)
Rx-Plus
50/35lb db
Metcon Class
A) Tabata mashup. Do a full tabata of each movement, with one minute rest before the next tabata.
1) burpee
2) slamball
3) russian kb swing
4) kb goblet clean
B) Coaches choice