Crossfit
A) Back squat 1×1 @90%
2×4@75-80%
2×8@ 65-70%
*25 minute time cap
B) 10 minute ascending ladder
2 power snatches (95/65lb) -2 pushups-2 thrusters-2 pullups
*Ascend by 2 reps every round

Metcon Class
A) Every 3 minutes for 5 rounds:
5 pullups-10 db GTOH (35-45lb/25-30lb)-15 jumping lunges- 200m run. Rest 5-10 minutes B) Every 3 minutes for 5 rounds: 1 minute max cals assault bike/row/bike erg