Crossfit

A) Every 30 seconds for 7 minutes

1 snatch @ 70-75% 1RM

B) 400m run-200m farmers carry (50/35lb dbs)-800m run-200m farmers carry-400m run

Rx-Plus

60+/40lb+ dbs

Metcon Class 

A) 3 rounds of

Row 500m

20 single arm db push press (50-70lb/35-50lb)(10/side)

20 single arm OH db lunges (10 w/each arm up)

B) For quality

10-8-6-4-2

strict pullup-strict bar dip.

*If reps are too easy, add weight in lower rep ranges