Crossfit

A) 5×5 back squat @ 75-80%

B) 7 minute ascending ladder:

2-4-6-8 etc etc.

alternating db snatch (53/35lb)-box jump over

Metcon Class 

A) 3 rounds for time of :

Row 500m

15 double kb thrusters (44-53lb/26-35lb)

30 lateral hops over erg

Rest 5-10 minutes

B) 12x 30 seconds on 30 seconds off max reps alternating between

1) burpees

2) bike erg cals

3) jumping lunges

*So you will get 4 rounds of each movement