Crossfit
A) Back squat: 6×4 @ 80%
B) 8 minute AMRAP:
8 pullups-8 deadlifts (185/135lb)-8 box jumps
Rx-Plus
chest to bar pullups
Metcon Class
A) 8 minute alternating EMOM:
1) 10/8 calorie bike 2) max hang db clusters
Rest 5 minutes
B) 20 minute alteranting EMOM:
1) 30 mountain climbers
2) 7-10 kb deadlifts + 5 burpees over kb