Crossfit
A) Back squat 5×5 @77-80%
B) 10 minute AMRAP:
14 alt. db snatches (50/35lb)-8 burpees-14 single arm OH lunges (7/arm)-8 burpees

Metcon Class

A) 5 rounds for time of:
30 double unders
10 kb goblet cleans
15/12 calorie bike
10 kb plank pass throughs
30 double unders
10 strict pullups
B) 3-4 rounds for max reps. Rest 1 minute between rounds
30 seconds max slamballs (30-40lb)/(20-30lb) directly into 30 seconds max pushups