Crossfit

A) Every 2 minutes for 8 minutes complete

10-15 pushups + 6-10 strict pullups

B) 27-21-15-9

db thruster (35/25lb)-box jumps (20/18″)

Rx-Plus

A) deficit or weighted pushups + strict CTB pullups B) 24/20″ box

Metcon Class 

A) 20 min alternating EMOM:

1) 40 double unders 2) 8-10 double kb deadlifts (70/53lb) + 5-10 V-ups

 Rest 5 minutes

B) 10 minute alternating EMOM :

1) 200m run 2) 1 round of Cindy: 5 pullups-10 pushups-15 air squats or 4-8-12 or 3-6-9