Crossfit

A) Back squat 5×5 @65-70%

B) 10 minute AMRAP:

3 bar MU-6 HSPU-9 hang squat cleans (115/75lb)

*Scale to 3 box bar MU or 3-6 kipping chest to bar depending on ability

Rx-Plus

135/95lb and deficit HSPU

Metcon Class 

A) 24 minute EMOM for max reps at each station:

1) db cluster (35/25lb)

2) burpee over paralette

3) 4 plate GTOH + 4 OH lunges

4) db box step overs (20/18″)

5) double unders

6) rest

B) Coaches choice