Crossfit

A) Deficit DL 4×8 @ 50-60%. Superset with 8-10 weighted or unweighted bar dips.  Go every 3:30

B) 14 minute AMRAP: Run 400m-10 HSPU-20 wallballs

Rx-Plus

strict HSPU to a flat surface (aka no abmat or abmat w/25lb plates)

Metcon class

A) 5 rounds of 10 db GTOH (35/25lb)-20m weighted bear crawl-5 renegade row pushups-50 double unders.

B) 4 rounds for quality of 15 hollow rocks-10-15 GHD hip extensions