Crossfit

A) Every 90 seconds for 8 rounds.

First 5 rounds do 1-2 snatch @ 80-85%% 1RM

Next 3 rounds do 1 snatch @ 85-90% 1RM

B) 9-6-3

thrusters (175/125lb)-bar MU

*Can sub 18-12-6 chest to bar pullups or 9-6-3 jumping box bar MU

Rx-Plus

205/145lb

Metcon Class 

A) I-go-you-go w/partner for 10 rounds total:

20 wallballs-15 kb swings (53/35lb)

Then into I-go-you-go w/partner for 10 rounds total:

10 10m shuttle sprints-10 alternating db snatches (50/35lb)-10 tuck jumps