Crossfit

A) 9 rounds.

Go every 75 seconds

Power snatch+ Overhead squat .

*Ascending weight as form allows

B) 21-15-9

db GTOH (35/25lb)-db box step up (20/18″ box)

*Box step ups is total reps, not per leg (so will be uneven). Alternate legs every rep.

Rx-Plus

50/35lb

Metcon Class

40 min EMOM:

1) 30 DU + 10 kb swings

2) 5 burpee pullups

3) 10 wallballs + 10-20 mountain climbers

4) Row 250/200m

5) rest