Crossfit

A) Back squat
1×3 @ 78-80%
Rest 2 minutes
Then 1×10 @ 58-60%
Rest as needed then repeat for 2 more sets
Add 5-10 lbs each set if possible
*25 minute cap
B) 10 minute EMOM:
3 touch and go power clean & jerks (135/95lb) + 6 box jumps

Rx-Plus

155-175lb/105-125lb

Metcon Class

A) 20 minute AMRAP:
10 single arm db devils press (50/35lb)(5/side)
12 toes to bar
14 calorie row
16 air squats
B) 3 sets for quality:
10/side db seesaw press
5/side single arm ring row
10 hip circle glute bridge thrusts (can hold db on hips)