Crossfit

A) 8 rounds. Go every 75 seconds. Power clean + Front squat.

*Ascending weight as form allows.

B) For time:

40 pullups-30 db burpee box step overs (35/25lb)(20/18″ box)-10 wall walks

Rx-Plus

chest to bar pullups and (24/20″) box

Metcon Class 

A) 3 rounds for time of:

80 air squats-100 double unders

B) 4 rounds for quality w/1-2 minute rest between rounds:

10 db strict press-20 db lunges-10 db deadlifts.

*Use two pairs of dbs, one pair for strict press and lunges and one heavy pair for deadlifts

*One lunges hold dbs at side