Crossfit

A) 3×10 back squat @ 65-70%. 1×15 front squat @ 50-55% of 1RM back squat.

Superset with 20 shoulder taps. Go every 4 minutes

B) 3 rounds of

run 400m-15 body weight deadlifts-21 box jumps (24/20″)

Metcon class 

A) 3 minute AMRAP:

 6 kb swings (53/35lb)-6 goblet squats-6 sumo deadlift high pulls-6 kb clean and presses or kb snatches (3/arm)

Rest 3 minutes

B) 3 minute AMRAP:

6 burpee shuttle runs (10m)- 20 double unders

Rest 3 minutes

Repeat A and B

C) Coaches choice