Crossfit

A) back squat 2×3 @ 80% 3×3 @ 85-90%. Superset with 3 depth broad jumps for max distance.

B) 8 minute AMRAP: 8 deadlifts (185/135lb)-8 pullups-8 box jump overs (24/20″)

Rx-Plus

225/155lb

Metcon class 

A) 55 calorie row-55 db thrusters (35/25lb)-55 box jumps-55 wallballs-55 calorie row

B) coaches choice