Crossfit

A) Clean + Hang clean + Front squat + Split jerk
Find a heavy complex in 20 minutes

*If you find it early, back off by 10-20% and do a few more sets

B) For time:
100 double unders
Then 3 rounds of:
15 db thruster (40/30lb)-16 db front rack lunge
Then 100 double under buy out
*15 minute time cap

Rx-Plus

50/35lb

Metcon Class

A) 4 rounds for time of:
Run 400m
10 kb box step overs (53/35lb)(20/18″)
12 kb plank pass throughs
14 kb swings
16 (8/side) single arm kb push press
B) Coaches choice