Crossfit

A) Back squat: 3×3 @ 85% 2×3 @80%

B) 5 rounds of :

12 box jumps (24/20″)-6 db burpee GTOH (40/30lb)

Rx-Plus

50/35lb

Metcon Class 

A) In 10 minutes:

Run 1 mile then AMRAP:

20 double unders-10 wallballs

Rest 5-10 minutes

B) In 10 minutes:

Run 1 mile then AMRAP

burpees to a 6″ target.