Crossfit

A) Build up to a 1RM back squat in 25 minutes. If you find it early do max reps-2 @75% 1RM

B) 8 minute AMRAP:

15 kb swing (53/35lb)-10 toes to bar-5 burpee tuck jump

Metcon Class

40 minute EMOM:

1) 10 box jump overs + 5-10 situps

2) 6-9 db clusters

3) 30-40 double unders (or 40-60 singles) + 5-10 hand release pushups

4) rest

*Adjust reps up or down as needed to be challenging but sustainable