Crossfit

A) min 0: Run 800m.
Min 6: Run 400m.
Min 10: Run 200m
Min 12: Run 400m.
Min 16: run 800m .
Then 7-10 minute break

B) 5 Rounds of :
3 power snatch (135/95lb)
6 overhead squats
9 deficit pushups (hands on 45lb plates)
*11 minute cap

Metcon Class

A) 3 rounds:
40 double unders
30 alternating db snatches (50/35lb)
20 db oh squat(10/arm)
30 mountain climbers
40 double unders
Rest 3 minutes after each round.

B) 10-9-8-7-6-5-4-3-2-1 db bench press-pushup