Crossfit

A) Romanian DL 4×10 45-50% of 1RM. Superset with Db bent over row 4×8-10 per side. Go every 3:30.

B) 12 minute AMRAP:

15 kb swings (50/35lb)-20 jumping air squats-15 toes to bar

Rx-Plus

70/53lb

Metcon class 

Go every 5 minutes for 30 minutes.

Row 500m then aternate between A and B each round

A) 12 double kb front rack squats (53/35lb) 2) 12 double kb push press