Crossfit
A) 5×5 back squat @ 80%
*25 minute cap
B) 3 rounds for time of:
10 db devils press (50/35lb)
10 db box step overs (20/18″ box)
10 db front rack lunges
*Db devils press is a db burpee into a double db snatch
Rx-Plus
24/20″ box
Metcon Class
8 x 2 min on 1 min off
alternating between A & B :
A) Run 200m then AMRAP
10 slamballs (30/20lb)-10 lateral hops over slamball
B) 75 double unders then AMRAP
10 kb swings (53/35lb)-10 pushups