Crossfit

A) Back squat deload: 7×3 @ 60-65%. Speed focus.

*Superset 4 out of the 7 sets with a 15-20 chin over bar hold.

B) 15 minute AMRAP:

Row 20 cals-10 squat snatches (75/55lb)-20 lateral hops over the bar

Rx-Plus

95/65lb

Metcon Class 

A) 30 single arm db thrusters (15/arm)(50/35lb)

30 burpees

20 single arm db thrusters (10/arm)

20 burpees

10 single arm db thrusters (5/arm)

10 burpees

B) Annie: 50-40-30-20-10

double under-situp

*Scale double unders to 3x single unders. *11 minute time cap