Crossfit

A) Back squat 5×5 @ 70%.
Superset with 20 second L-sit hold on boxes or paralettes
B) For time:
9-15-21
power clean and jerk (95/65lb) -box jump (24″/20″)

Metcon Class

4 rounds for total time:
Building lap run+ 20 slamballs + 20 lateral hops over slamball + 20 slamball squats
Rest 2 minutes after each round.