Crossfit

A) Deload back squat: 4×5 reps tempo 3030 @50-60%
*Tempo specifies 3 seconds down, no pause at bottom, 3 seconds up, no pause at top
*Superset with 3-5 seated box jumps + 30 second handstand hold

B) Every 3 minutes for 4 rounds complete:
10 kipping toes to bar
10 db hang clean + push press (2×40/30lb)
50ft double overhead carry
50ft front rack carry
*If not getting at least a minute rest at the beginning, cut down reps of toes to bar/db clean+ press

Rx-Plus

50/35lb dbs

Metcon Class

50-40-30-20-10
calorie bike-kb swing (53/35lb)-abmat situp