Crossfit

A) 12 minute EMOM:

Min 1-6 : 1 power snatch + 1 snatch @ 65-75% 1RM (reset after each rep)

Min 7-12: 1 snatch @75% +

B) 15 min alternating EMOM:

1) 1-2 rope climbs

2) 6-8 heavy alt db power snatches (70-100lb/50-70lb)

3) 30-50 double unders

Metcon Class 

A) Row 2000m

75 burpees to a 6″ target

50 single arm OH kb lunges (25/arm)

25 pullups

B) Coaches choice accesory work