Crossfit

A) Romanian DL 4×10 @ 45-55%. Superset with Db bent over row 4×8-10 per side. Go every 3:30 minutes.

B) 10 minute alternating EMOM:

1) 3 heavyish power snatches + 2 overhead squats (135/95lb) 2) 10-15 kipping toes to bar

Rx-Plus

165/115lb and 15 toes to bar

Metcon class 

             A)    10-9-8-7-6-5-4-3-2-1 pullup-db burpee deadlift (50/35lb)

50-45-40-35-30-25-20-15-10-5 double unders

B) 3 rounds for quality of

4 turkish get ups (2/side) (53/35lb)-20m weighted duck walk