Crossfit

Back squat: 6×4 @ 80-85%

B) 5 minute AMRAP:

5 hand release pushups-7 jumping air squats-9 hang power cleans (95/65lb)

Rest 1 minute

2 minute AMRAP:

max kipping/butterfly pullups

Metcon Class 

10 rounds:

Row 250m

10 lateral hops over the rower

10 alternating db snatches (50/35lb)

10 ab mat situps