Crossfit

A) 7 rounds
Rest 2 minutes after every round
Run 200m-50 double unders-Row 250m-10 erg burpees

Metcon Class

@min 0: 100 wallballs (20/14lb)
@ min 9: kb carry building lap. (53/35lbs)
@ min 18: 3 rounds of 15 box jumps (24/20″)-15 db GTOH (35-50lb/25-35lb)
*For kb carry, you can hold pair of kbs any way desired and may switch how you are carrying them at any point.