Crossfit

A) Front squats:
10-8-6-4-2
Do 1 set every 3 minutes for 15 minutes
Ascend in weight each set
B) 15 min alt. EMOM:
1) 5 heavyish thrusters (135-155/95-105lb) from the ground
2) 30 second double kb front rack hold (53/35lb)
3) 10-15 burpees

Rx-Plus

175/125lb

Metcon Class

A) 5 rounds for total time of:
25/20 calorie row-10 db snatches (50-70lb/40-50lb)-50 mountain climbers Rest 1 minute after each round
B) 3 rounds for quality:
10 feet elevated ring rows-10/side single leg glute bridges-20 banded lat pulldowns+ 20 banded tricep extensions