Crossfit

A) Every 90 seconds for 10 rounds:
1 push press +1 push jerk+ 1 split jerk
*Start light and ascend in weight as form allows
B) 4 rounds for time of:
8 L arm kb clean+ jerk (53/35lb) -10 L arm kb FR lunge
8 R arm kb clean + jerk- 10 R arm kb FR lunge
21/18 cal row
*18 minute time cap
*kb clean and jerks are from a swing, not from the ground
*Sub bike erg if needed

Metcon Class

A) 10 minute alternating EMOM:
1) max db burpee box step over (35/25lb) (20/18″)
2) 40-50 double unders
Rest 5-10 minutes
B) 10 minute alternating EMOM:
1) max reps of complex 1 db thruster + 1 db overhead lunge/leg
2) 8-10 burpees
C) Coaches choice accessory work