Crossfit

A) Back squat 5×5 @ 75-77%.
In between sets accumulate 3 60 sec weighted planks
B) 10 minute alternating EMOM:
1) 6-10 HSPU *Modify to 10-12 hand release pushups
2) 8-10 burpee box jumps (24/20″)

Rx-Plus

10 deficit or strict + 10 burpee box jumps

Metcon Class

3 rounds for time of :
Row 20/16 cals
20 kb swings
20 lateral hops over rower
Rest 3 minutes
3 rounds for time of:
16 pullups-32 air squats
Rest 3 minutes
3 rounds for time:
50ft broad jump-50ft tabletop bear crawl-15 V ups