Crossfit

A) Back squat : Work up to a 5RM.

Then do 2×5 @ 90% of 5RM

*25 minute cap

B) 10 minute AMRAP: 12 front rack lunges (115/75lb)-12 toes to bar-12 kb swings (53/35lb)

Rx-Plus

135/95lb

Metcon Class 

30 min alternating EMOM:

1) 10-14 alternating db snatch (50/35lb)

2) Row 250/200m

3) 10-14 steps single arm OH db lunge

4) Row 250m/200m

5) rest