Crossfit

A) Back squat:
5 sets x 3 reps tempo 3111 @ 70-75%
*3 second descent, one second pause at bottom
B) 3 rounds for time of:
6 db burpee clusters (50/35lb) -12 alternating front rack lunges
Then buy out with 200ft double OH db carry.

Metcon Class

A) 2 rounds for time of:
30 burpee box jump overs
30 air squats
30 calorie row
30 double kb deadlifts (53/35lb)
30 seconds (accumulated) chin over bar hold
B) Coaches choice