Crossfit
A) 12 minute clean EMOM:
Minutes 1-4 : 1 power clean + 1 clean.
Minutes 5-8: 1 power clean
Minutes 9-12 : 1 clean
*Ascending weight as form allows
B) 5×4 clean pull @ 85-95% 1RM clean
C) 21-15-9 push jerk-bar facing burpee (135/95lb)
Rx-Plus
155/105lb
Metcon class
A) 3 rounds: Row 500m-21 Db thrusters (35/25lb)
Rest 5 minutes
B) 3 rounds: 15 burpee box jump overs-Run 400m
C) Coaches choice