Crossfit

A) back squat 1×8 @ 65-70%, 3×8 @ 70-75%. Superset with 5 false grip ring pullups or 5-10 false grip ring rows

 B) EMOM for 10 minutes

 5 deadlifts+ 5 front squats+ 5 STOH (135/95lb)

*Scale by lowering weight or lowering reps.

Rx-Plus

A) 2 strict ring MU + 2 false grip pullups B) 155-175/105-125lb

Metcon Class 

A) 5 rounds:

20 american kb swings-10 burpees over the rower-500m row

Rest 3 minutes after each round

B) Coaches choice