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