Crossfit

A) Back squat. Work up to a heavy triple.

Then do 2×3 @ 85-90% of heavy triple if time remaining.

*25 minute cap

B) 8 minute ascending ladder:

3 pullups-3 power clean and jerks (115/75lb)-6-6-9-9 etc etc..

Rx-Plus

135/95lb

Metcon Class

A) 8x100m hill sprint.

*Before odd numbered hill sprints do 15 kb swings. Before even numbered hill sprints do 15 goblet squats.

B) Coaches choice