Crossfit

A) 5×5 front squat

*Start at a medium weight and ascend in weight each set

*25 minute cap

B) 6 rounds:

10 toes to bar-10 deadlifts (135/95lb)-10 box jump overs (24/20″)

*11 minute time cap

Rx-Plus

30/24″ box

Metcon Class 

A) 10 rounds of 90 secs on 90 secs off alternating between:

1) 18-20/12-15 cal bike

then max wallballs in remaining time

2) Row 18-20/12-15 calorie row

then max single arm db hang clean + jerks (50/35lb) in remaining time