Crossfit

A) Snatch pull + Snatch + Hang snatch + overhead squat
Find a heavy complex in 20 minutes.
*Reset between snatch pull and snatch
B) For time:
10-8-6-4-2
double kb front rack squat (53/35lb)
kipping CTB pullup
burpee tuck jump
strict pullup
*Sub ring row

Rx-Plus

bar MU instead of CTB pullups
*Or modify to half bar MU and half CTB

Metcon Class

Every 6 minutes for 36 minutes alternate between A and B
A) Bike 1000m-25 wallballs-45 second wall sit
B) 75 double unders-10 db power cleans (35/25lb)-20 db push press-45 second plank on hands