Crossfit

A) Back squat: 4-5×5 @80%.

*Athletes should aim for 5 sets but can do 4 if limited by time or ability

B) 7 minute AMRAP:

7 db hang clean + push press -7 db burpee deadlifts (35/25lb)

Rx-Plus

50/35lb dbs

Metcon Class 

A) Every 3 minutes for 4 rounds complete:

15 american kb swings (53/35lb)-10 box jump overs-12/10 calorie assault bike

Rest 5-10 minutes

B) For quality:

10-9-8-7-6-5-4-3-2-1

V-ups-double kb strict press-kipping pullup/ring row