Crossfit
A) 1 snatch high pull + 1 snatch
*Reset between reps
*Go every 90 seconds for 10 rounds
*Start around 60% 1RM and ascend in weight as form allows
B) 2 rounds, each for time.
Rest 4 minutes between rounds
1100m/1000m row-100 double unders

Metcon Class

6 rounds for time:
6 db deadlifts
6 db hang squat cleans
6 db push press
6 db FR or OH lunges (50/35lb) or (35/25lb)
Run 400m
Rest 2 minutes after each round.