Crossfit

A) 4×10 back squat @ 55%. Emphasis on speed. Superset with 10-20 shoulder taps. Go every 3 minutes.

 B) 8 minute AMRAP:

30 double unders- 10 hang power clean (95/65lb)- 8 push jerk

C) Single arm kb situps, Accumulate 15 per arm

Rx-Plus

115/75lb

Metcon class 

A) 10-9-8-7-6-5-4-3-2-1 toes to bar-db squat clean (35/25lb)-box jump over

*Box jump over standard for this workout is to clear the box without touching it, so choose an appropriate box height

B) Coaches choice