Crossfit
A) Back squat 5×5 @ 70-75%
B) 8 minute AMRAP:
8 box jump overs-8 slamballs (40-50lb/20-30lb)-8 toes to bar
Metcon Class
Go every 5 minutes for 5 rounds
Bike erg 20/16 calories
10 db GTOH (35-40/25-30lb)
20 lateral hops over dbs
10 pullups