Crossfit

 A) Work up to a heavy triple back squat.

Then do 1-2×3 @ 75-80% of heavy 3

*20 minute cap

B) 15 minute alternating EMOM for max reps

1) alternating db snatch (50/35lb)

2) single arm db overhead squat *Switch arms every 5 or 10 reps

3) burpee over db

4) renegade rows

5) rest

Metcon Class 

30 minute AMRAP:

Run 800m

10 single arm kb push press (per side)

15 kb goblet cleans

20 russian kb swings

30 goblet lunges (50/35lb)