Crossfit
A) Every 2 minutes for 8 rounds:
1 snatch deadlift + 1 snatch + 1 overhead squat @70-80%
B) Every 4 minutes for 16 minutes:
60 double unders
100ft front rack carry
6 double kb cleans (44/26lb)
12 alternating double kb lunges
Rx-Plus
53/35lb or 62/44lb
Metcon Class
20 rounds for time:
4 db GTOH (35/25b)- 4 db front squats-4 pushups on dbs- 4 box jump overs