Crossfit

A) Back squat (deloadish week)

1×1@85-90%

2×4@ 70%

2×8@60%

B) 12 minute AMRAP:

9 power cleans (95/65lb) -9 pullups-9 box jumps-27 double unders

Rx-Plus

115/75lb

Metcon Class 

A) 10-9-8-7-6-5-4-3-2-1

db devils press-db front squat

(35-45/25-30lb)

Rest 5-10 minutes

B) 5 rounds for time of

10 burpees to a 6″ target-10 toes to bar-10 air squats

Rest 1 minute after each round