Crossfit

Every 4 minutes for 40 minutes alternate between A and B
A) 500m row
B) 2 minutes max reps of
round 1: db thruster
round 2: db burpee deadlift,
round 3: db box step ups
round 4: db GTOH
round 5: db front squats (40/30lbs)

Rx-Plus

50/35lb dbs

Metcon Class

A) 5 rounds for time of:
10 burpees to 6″ target-50 double unders-15 plate GTOH (45/25lb)-50ft overhead plate walking lunge
Rest 5-10 minutes
B) 5 rounds for time of:
12/10 cal bike erg-10 tuck jumps-10 goblet squats (53/35lb)