Crossfit

A) Back squat
1×1 @90-95%
2×4@80-83%
2×8@ 70-73%
B) 8 minute AMRAP:
8 alternating single arm db burpee clusters (50/35lb)
8 toes to bar
8 alternating db snatches

Metcon Class

1500m row-5 rounds of (5 pullups-10 pushups-15 air squats)-1 mile run-5 rounds of (5 pullups-10 pushups-15 air squats)- 1500m row