Crossfit

A) 10 sets. Go every 90 seconds.
Pause split jerk + split jerk.
*Pause on 1st rep is at the bottom of the dip. Start at medium weight. Ascend in weight as form allows
B) 2 rounds for time of:
Run 600m
20 push jerks (135/95lb)
30 wallballs (20/14lb)
40 lateral hops over bar

Rx-Plus

155/105lb

Metcon Class

30 Double unders
50 db front squats (35/25lb)
30 DU
40 db hang clean + push press
30 DU
30 db box step overs
30 DU
20 db renegade row pushups
30 DU
10 db clusters-30 DU