Crossfit
A) Every 2 minutes for 8 rounds:
1 front squat + 2 split jerks
* Start @65%+ 1RM split jerk and ascend in weight every 1-2 rounds
as form allows
B) 15 minute alternating EMOM:
1) 15 heavy russian kb swings (70/53lb)
2) 5 touch & go power clean + jerks (weight of choice)
3) rest
Rx-Plus
American kb swings
Metcon Class
A) 20 minute alternating EMOM:
1) 16-19/12-15 cal row
2) 10 wallballs
3) 16-19/12-15 cal bike erg
4) 10 wallballs
B) Coaches choice accessory work