Crossfit

A) Back squat 4×3 @85% 3×3 @85-90% . Superset 4 of the 7 sets with a 15-20 sec L-hang.

B) For time:

30 knees to elbows-100 double unders-30 double kb thrusters (53/35lb)

*9 minute time cap

Metcon Class 

A) 21-15-9

burpee over parallettes-10m shuttle runs

Rest 3 minutes

B) 21-15-9

slamballs (50/30lb)-10m shuttle runs

Rest 3 minutes

C) 21-15-9

slamball (50/30lb)-burpee.