Crossfit

30 russian kb swings (53/35lb)-Run 800m-30 russian kb swings
Rest 3 minutes
15 burpees to 6″ target-Run 400m-15 burpees to 6″ target
Rest 2 minutes
10 pullups-Run 400m-10 pullups
Rest 2 minutes
25 slamballs (40-50/20-30lb)-Run 800m-25 slamballs

Rx-Plus

15 pullups

Metcon Class

A) 5 x 3 minutes on 2:30 minutes off:
25 wallballs
20/16 calorie row
Max db devils press (35lb+/25lb+)
*Score is total # of devils press

B) Coaches choice accessory work