Crossfit

2 rounds for time:
Row 300m
Accumulate 60 second handstand hold
Then 3 rounds of :
6 db floor press-6 pushups-6 push press-6 push jerks
Then Row 300m
Accumulate 60 second wall sit
Then 30 front rack lunges
Row 300m
Accumulate 60 second bar hang
Then 25 Db power cleans
*40 minute time cap
*40/30lb dbs, 75/55lb for STOH and 115/75lb for FR lunges.

Rx-Plus

50/35lb dbs and 95/65lb to 135/95lb

Metcon Class

Run 800m
Then 3 rounds of:
30 double unders-15 pullups-30 air squats-15 toes to bar-30 slamballs (30/20lb)
*Sub ring rows and V-ups as needed
Then run 800m.