CROSSFIT CLASS:
Every 5 min x 4 rounds:
30/24 Cal Row
30/24 Burpees
30/24 Russian Swing 32/24 kg

Finisher
Amrap 5:
MU/Bar MU/C2B/Pull up (strict)

CROSSFIT WEIGHTLIFTING:
Hang squat snatch 3 3 3 3 3 3 3 60%-80%
Hang squat clean 3 3 3 3 3 3 3 60/80%
Strength:
4 Round of:
5 Push jerk
5+5 Reverse lunges OH with KB
30″L Sit