Crossfit

A) back squat 5×5@80%.

Superset w/L-seated db kb seesaw press 10 reps (5/side)

 B) 21-15-9

alternating db snatch (50/35lb)-wallball-toes to bar

Rx-Plus

70/50lb

Metcon Class 

A) 6 minute AMRAP: 6 burpees-6 pullups.

Rest 3 minutes

B) 8 minute AMRAP: 40 double unders-15 kb swings

Rest 3 minutes

C) 10 minute AMRAP: 10 burpees-10 pullups-15 kb swings-30 double unders