Be sure to do your ten minutes of pre-class dynamic flexibility work. For today's work, Competitors and CrossFitters go as rx'd. Novices, cut all volume in half (except back squats) and keep the weights light.
1. EOMOM 8, 10 thrusters (45/33) on odd minutes, 15 sec L-sit on even. If you beat 15 seconds last time, try 20.
2. Back squat 5-5-5-3-3-3. Work your way up to the heaviest triple you can handle today. (20 min)
3. Thrusters 21-15-9. Rest one minute between sets. Your goal is three unbroken sets. If you have no idea what you can handle, start with the empty barbell. If you can't get all reps for a given round, record your numbers and repeat at the same weight the next time this accessory work comes up until you beat it. (10 min)
4. Four rounds not for time of 8 Romanian deadlifts 4 Strict toes-to-bar 2 Wall walks
If you've never done Romanian deadlifts before, GO LIGHT. Scale the T2B and WW as appropriate. (15 min)