Crossfit
A) Every 2 minutes for 8 rounds:
1 snatch w/pause 1-inch off ground + 1 power snatch + 1 overhead squat @65-75%
B) 14 minute AMRAP:
Run 200m w/plate-20 OH plate lunges-20 plate GTOH (45/25lb)
Metcon Class
A) 10 rounds for time:
15 wallballs-30 double unders
B) 18×20 secs on 10 secs off alternating between:
1) situp 2) pushup 3) hollow hold