Crossfit

A) 3×10 back squat@ 70-75%.

1×10 front squat @ 55-60% 1RM back squat.

Superset with 3 consecutive depth box jumps + 1 depth broad jump

Go every 4 minutes.

B) 3 rounds for time of

20 alternating db snatches (50/35lb)-50ft single arm OH walking lunge-20 pullups

Rx-Plus

chest to bar pullups , 70/50lb

Metcon Class 

A) 10 rounds of

4 burpees-8 db thrusters (35/25lb)-12 goblet lunges-16 mountain climbers

B) Coaches choice accessory work