Crossfit

A) For quality:
12-10-8-6-4 heavy db strict press
20-16-12-8-4 kipping toes to bar
After each round perform 3 false grip ring pullups or 2 strict ring MU
B) For time:
10-9-8-7-6-5-4-3-2-1
OH squats (135-155/95-105lb)
After every round perform 40 double unders
*Choose to go from rack to make it easier or from floor to make it more challenging

Rx-Plus

175-185/125-135lb

Metcon Class

Every 3 minutes for 27 minutes alternate between:
1) Run 400m + 5-10 pullups
2) 30/20 cal bike erg + 10-15 pushups
3) 10-15 db thrusters (35/25lb) + 45 second/side side plank
*Will be 3 rounds of each. Rest will just be between 30-60 secs for most. Reduce reps as needed.