Crossfit
A) 5×5 front squat
Start at a medium weight and increase weight each set
B) 10 rounds:
10 alternating db snatches (50/35lb) -10 box jumps (20/18″ box)
*Scale db weight if you can’t do a set of 10 unbroken
*10 minute time cap
Rx-Plus
24/20″ box
Metcon Class
10x 2 min on 1 min off alternating between A and B
A) AMRAP 30 double unders + 10 kb swings
B) AMRAP Cindy: 5 pullups-10 pushups-15 airsquats