Crossfit
A) 1-2 halt snatch + 1 overhead squat.
Go every 90 seconds for 8 rounds
*On halt snatch, pause one second right below knee
*Only do 2 halt snatches each round if you are working with light weight
B) 15 minute AMRAP:
5 overhead squats (135/95lb)
10 bar facing burpees
15 kb swing (53/35lb)
30 double under
Rx-Plus
155/105lb
Metcon Class
Run 600m
Then 3 rounds of
30 lateral hops over parallettes-15 slamballs (50/30lb)
Run 800m
Then 3 rounds
of 50 mountain climbers-15 pullups
Run 600m