Crossfit
A) 12 minute alternating EMOM:
1) 5-6 push press @ challenging weight
2) heavy db suitcase carry 100ft (switch hands at 50ft)
3 ) rest
B) 5 rounds for time :
10 db box step overs (35/25lb) (20/18″ box)
10 db power cleans
10 db front squats
Rx-Plus
50/35lb
Metcon Class
5 rounds for time:
15 toes to bar
20 kb swings
25 wallballs
75 double unders
Rest 2 minutes after each round