Crossfit

A) 12 minute EMOM

1) Strict press 5 reps 2) kb/db single leg dl 6-8 reps/side 3) rest

B) 14 minute AMRAP:

6 renegade row pushups (35/25lb)-12 box jump overs-18 db lunges

Rx-Plus

50/35lb db

Metcon Class 

A) 5 rounds of a 3 min AMRAP:

4 hand release pushups- 8 air squats-20 double unders (or 30 single unders)

*1 minute rest after each round

B) For quality:

3-4 rounds of

20 black banded goodmornings-5 strict pullups- 15 hollow rocks