Crossfit

A) 15 minutes to find a heavy complex of:

3 (power or full) snatches + 1 overhead squat

B) 12 minute AMRAP:

8 HSPU-8 high box jumps (30/24″)-16 single arm alternating russian kb swings (53/35lb)

Rx-Plus

3″ deficit kipping HSPU and 70/53lb kb

Metcon Class 

5 rounds:

200m shuttle sprint-10 kb goblet cleans-15 toes to bar-30 jumps over the parallettes

Rest 3 minutes after each round.