Crossfit

A) 4×6 front squat @65-70%. Superset w/8db lat rows/side

B) 3 rounds for time of

3 heavy thrusters (185/135lb)-9 HSPU-18 box jumps- 81 double unders

Rx-Plus

225/155lb, strict HSPU flat surface

Metcon Class 

8x 2 min on 2 min off alternating between 1) and 2)

1) Row 250m then AMRAP 5 burpees + 10 russian kb swings

2) Bike 10-15 calories then AMRAP 8 kb goblet cleans + 16 lateral hops over paralettes