Crossfit

A) 3 sets not for time of:
10 single leg RDLs/leg holding db or kb in each hand
8-10/side heavy single arm db push presses with 1 second hold at top of each rep
5 false grip ring pullups
*20 minute cap
B) 3 rounds for time of
Run 400m
20 alternating db hang split snatches (50/35lb)
15 burpees to a 6” target

Rx-Plus
A) strict ring MU, if you can’t do 5, do remainder of reps as pullups
ex: 2 strict ring MU + 3 ring pullups
B) 20 burpees

Metcon Class

1 min on 1 min off until completion:
2 rounds of
30 box jumps (24/20″)
40 calorie bike
30 db push press (35-40/25-30lb)
40 American kb swings (53/35lb)
30 toes to bar