Crossfit

A) Every 3 minutes for 12 minutes complete

7-10 dips + 5-10 strict toes to bar

B) 50 air squats

1 round DT (155/105lb)

40 air squats

1 round DT

30 air squats

1 round DT

20 air squats

1 round DT

10 air squats

1 round DT

 *1 round of DT is 12 deadlifts-9 hang power cleans-6 push jerks

Rx-Plus

A) weighted dips and L-sit toes to bar B) 175-185/125-135lb

Metcon Class 

Row 2000m

5 rounds of 20 alternating db snatches (50/35lb)-20 jumping lunges

Row 2000m