Crossfit
A) 8 x 2 min on 2 min off alternating between 1 and 2.
1) Row 250m then AMRAP 8 alternating db snatches (50/35lb) + 6 burpee
2) Row 250m then AMRAP 8 goblet lunges + 6 box jump overs
Rx-Plus
single arm db OH lunges
Metcon Class
5 rounds, each for time.
25 wallballs-400m run-50ft ft burpee broad jump
Rest 2 minutes after each round.