Crossfit
A) Back squat: 2×3 @80% 2×3 @75%
Superset with 7 strict toes to bar
B) 15 minute alternating EMOM:
1) 30-50 double unders
2)10 touch and go deadlifts (185/135lb)
3) 6-10 burpee box jump overs
Rx-Plus
A) L-sit toes to bar B) 225/155lb
Metcon Class
A) Every 2 minutes for 5 rounds:
8 db GTOH (35/25lb) or (50/35lb) + 10 burpees over a db
Rest 5-10 minutes
B) 10-8-6-4-2-4-6-8-10 db box step overs (20/18″ box)-db front squat (35/25lb)or (50/35lb)