Crossfit

A) Snatch + Hang snatch
Go every 90 seconds for 10 rounds
B) Helen:
3 rounds for time of
Run 400m-21 American kb swings (53/35lb)-12 pullups

Rx-Plus

70/53lb kb

Metcon Class

A) Row 1000m-30 alternating db snatches (50/35lb)-100ft slamball carry (50-100lb) or plate carry (70-90lb)

Rest 3 minutes

B) Row 600m-20 db GTOH (2×50/35lb)-100ft slamball carry or plate carry. Rest 3 minutes

C) Row 300m-10 db clusters-100ft slamball carry or plate carry