Crossfit

A) For time:
5 rounds of
10 V-ups-10 overhead squats (95/65lb)
Then run 1 mile
Then 5 rounds of
10 hand release pushups-10 front rack lunges
B) Coaches choice accessory work

Rx-Plus

toes to bar and 115/75lb

Metcon Class

3 rounds for time:
15 wallballs (20/14lb)-15 burpees over wallball
Rest 3 minutes
Then 3 rounds: 12 heavy double kb deadlifts-12 box jump overs
Rest 3 minutes
Then 3 rounds:
10 db push press (40/30lb)-15 calorie row-30 mountain climbers