Crossfit
A) 12 minute EMOM 1) single arm db push press 6-8/side 2) Deadlift 8-10 reps @60%+ 3) rest
B) 10 min alternating EMOM:
1) 4-5 db deadlifts (35/25lb)+4-5 db power cleans +4-5 db hang squat cleans
2) bear crawl 50ft-broad jump 50ft
Rx-Plus
50/35lb db
Metcon Class
Run 400m
50 kb swings (53/35lb)
Run 400m
50 jumping air squats
Run 400m
50 plate GTOH (45/25lb)
Run 400m
50 wallballs
Run 400m
50 OH plate lunges
Run 400m
