Crossfit

A) Back squat.
1×3 @ 75-78%
Rest 2 minutes
Then 1×10 @ 55-58%
Rest as needed then repeat for 2 more sets.
Add up to 10 lbs each set for each weight, if possible
*So you will end up doing 3 sets of 3 and 3 sets of 10. Always take a 2 minute rest between the set of 3 and 10. After each set of 10, rest as needed till you are ready to go again
B) 10 minute AMRAP:
10 toes to bar-10 kb snatches (5/side) (53/35lb)-30 mountain climbers

Metcon Class

A) 5 minute AMRAP:
30/25 calorie row-20 burpee box jumps-10 pullups
Rest 3 minutes
B) 5 minute AMRAP:
30/25 calorie row-20 db GTOH (35/25lb)-10 hand release pushups
Rest 3 minutes
C) 5 minute AMRAP:
30/25 calorie row-20 db renegade rows-10 burpee pullups
D) Coaches choice