Crossfit
40 minute EMOM:
1) 5-10 toes to bar + 10 kb swings (53/35lb)
2) 10 db box step overs (35/25lb) (20/18′ box)
3) 5 power snatch (115/75lb) + 10 air squats
4) 9-15 burpees
5) rest
Rx-Plus
50/35lb dbs, 135/95lb
Metcon class
8×3 min on 2 min off alternating between A and B.
A) Run 400m + max reps burpee pullups
B) Row 500m + max reps of db complex (2 deadlifts + 2 hang power cleans + 2 front squats + 2 push presses) (35/25lb)