Crossfit
A) Back squat 2×5@75% 3×5@80%. Superset w/5-8 per side db torso row
B) 8 minute AMRAP: 8 power cleans (115/75lb)-10 toes to bar
Metcon Class
A) Every 4 minutes for 20 minutes:
Run 400m+ 50 double unders
B) 3 minute AMRAP: max strict pullups
3 minute rest
3 minute AMRAP: max strict pushups
3 minute rest
3 minute AMRAP: elbow plank hold