Crossfit

A) Back squat deload
5×5 @50-55 % with 5 second tempo on the way down on each rep
B) 5 rounds for time of:
12 db deadlifts (50/35lb)
9 db hang power cleans
6 db push jerks
50 double unders

Metcon Class

7 rounds for time of:
25/20 calorie row
20 lateral hops over rower
15 wallballs
10 pvc pipe situps