Crossfit

A) 12 minute alternating EMOM:

1) 5 push press @ challenging weight

2) heavy db suitcase carry 100ft (right arm 50ft, left arm 50ft)

3) rest

B) 18 minute alternating EMOM for max reps:

1) db thrusters (35/25lb)

2) db power clean

3) box jump over

4) kipping pullup

5) calorie bike/row/ski erg

6) rest

Rx-Plus

40-50lb/30-35lb db

Metcon Class

Every 4 minutes for 20 minutes:

20 wallballs- 15 kB swings- 10 hand release pushups- Run 200m

*If not getting at least a minute rest scale wallballs to 15 reps and possibly scale # pushups