CrossFit
A: Shoulder Press (4×6: rest 3:00)

B: 2 Rounds of Each Exercise for max reps
2:00 Row
2:00 Deadball Overs 55/35kg
2:00 Box Jump Overs Forward Facing
2:00 Deadball Slams 25/15kg

Teens

A: Back Squat (4 x 10: Every 2:30)

B:10:00 AMRAP
15 Power Snatch 35kg
10 Burpees Over Bar

C: 10:00 EMOM Pull-up or C2B (AMRAP – Reps)
RX Pull-ups
RX+ C2B Pull-ups