Crossfit

A) 3×10 back squat @ 60-65%. 1×15 front squat @ 40-50% of 1RM back squat. Superset with 3 consecutive depth box jumps + 1 depth broad jump. Go every 3:30 minutes

B) 12 minute AMRAP: 3 strict pullups-6 strict dips-9 air squats-12 deadlifts (185/135lb)

Rx-Plus

strict L pullups, 225/155lb

Metcon class

A) 10 rounds of 10 db thrusters (40/30lb) -35 double unders.

Rest 5 minutes

B) 15 minute EMOM: 1) 8-10 pullups 2) 8-10 feet together burpees 3) 10 heavy double kb deadlifts