The Mobility Doc himself, John Giacalone representing his Be Epic shirt.
MetCon: As many reps as possible in 7 minutes of,
Wall Balls (20/14)
*EMOM 5 Deadlifts (225/155)*
-Start with Wall Balls, then do 5 Deadlifts on the top of every minute.
-Score is total Wall Balls completed in 7 minutes
MetCon: For Time
100 Alternating DB Snatches (55/35)
Core: 3 Rounds, not for time of:
10 Double Arm Ring Extensions*
*Sub Barbell or Ab Wheel Rollouts*
-Link above has a demo of both exercises-