Crossfit

A) 6×3 pause squat @65-70%.  3 seconds pause @ bottom.

Go every 2:30 minutes

B) 10 minute AMRAP:

100ft db farmers carry-10 db burpee deadlifts-50ft db lunge (50/35lb)

Metcon Class 

A) 5 rounds for time:

50 double unders-500m row-15 pushups

B) 4 rounds for quality:

8-10 strict toes to bar-10 db renegade rows