Crossfit

A) Back squat 5-3-1-1-1. Start at 80% 1RM and build up to 95%.

Go every 3 minutes

*Optional superset of 5-8 strict pullups

B) 12 minute AMRAP:

12 alternating db snatches (50/35lb)-12 hand release pushup- 36 double under

Metcon Class 

30 minute AMRAP:

800m run-50 kb swings-400m run-40 burpees