Crossfit

A) Back squat 4×3 @75% 3×3 @ 80% .

Superset 4 of the 7 sets with a 15-20 sec L-hang

B) 2017 Masters/Teens games workout:

4 rounds for time of

50 double unders-15 power snatches (75/55lb)

Metcon Class 

A) 18 minute AMRAP:

18/12 Calorie Assault Bike

15 Wall Balls (20/14)

12 alternating Dumbbell Snatches (50/35lb)

9 Toes to Bar

B) 4 rounds for quality of

10 plank to pushup-10 db bicep curl to press-10 ring rows