Crossfit
A) 6×3 pause squat @65-70%
*3 second pause @ bottom of each rep
*Go every 2:30 minutes
B) 6 rounds for time:
8 db thrusters (40/30lb)-8 db power cleans
Rx-Plus
50/35lb
Metcon Class
A) 5 rounds
Go every 5 minutes
20 jumping lunges+ 400m run+10-15 burpees
*Aim for 90 seconds rest or more
B) Accumulate 30 strict pullups and 30-40 double kb strict presses in as many sets as needed