Crossfit

A) 4×6 strict press. Superset w/50ft handstand walk or 20 shoulder taps.

B) 8 rounds total (4 each):

I-go-you-go w/partner:

16 db walking db lunges (35/25lb) + 6 db burpee deadlifts + 200m suicide sprint

Rx-Plus 

50/35lb dbs

Metcon Class

A) For time:

10 wallballs-15 burpee box jump overs-20 wallballs-15 burpee box jump overs-30 wallballs-15 burpee box jump overs-40 wallballs-15 burpee box jump overs-50 wallballs-15 burpee box jump overs

*22 minute time cap

B) For quality: 20 strict toes to bar-30 V-ups-40 abmat situps