Crossfit

A) 4×5 deadlift with a 3 second tempo on the descent

Superset with 6-8/side filly presses

B) 5 rounds:

30 seconds max barbell thrusters (75/55lb)

30 second rest

30 seconds max burpees over barbell

1 minute rest

Metcon Class 

5 rounds for total time

Rest 2 minutes after each round:

5 db devils press (35-40/25-30lb)

10 box jump overs

18/15 cal bike erg

10 box jump overs

5 db devils press

*Db devils press is a db burpee into a double db snatch