CrossFit WOD (workout of the day)
DL/PJ 10 x 5
then
Air Squat: 50
AbMat: 40
Push Up: 30
3 Rounds for time

CrossFit LT Class (less technical)
100 wall balls while partner holds a Pull-up bar hang
100 KBSW while partner holds Plank
100 pullups while partner wall sits
2 man teams divide the reps evenly and cannot move to next station until each have completed 50 reps
(Sub Ring Rows if needed)
then
:20/:10
SUMO KBDL