Crossfit 

A) 5×5 back squat @ 80%

*25 minute cap

B) 3 rounds for time of:

10 db devils press (50/35lb)

10 db box step overs (20/18″ box)

10 db front rack lunges

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

Rx-Plus

24/20″ box

Metcon Class 

8 x 2 min on 1 min off

alternating between A & B :

A) Run 200m then AMRAP

10 slamballs (30/20lb)-10 lateral hops over slamball

B) 75 double unders then AMRAP

10 kb swings (53/35lb)-10 pushups