A. Tempo overhead squats – 5×3 reps, with a 32X1 tempo (3 seconds down, 2 seconds in the bottom, eXplode up (i.e. fast), 1 second at the top). Work between 50-60% of your max overhead squat – at the lower end if you’re not as comfortable in the OH squat, at the higher end if you are comfortable. Some of you have done these in the strength classes. They are a great way to work on your position, and controlling the movement, and getting comfortable with driving up out of the bottom of the squat.
B. From crossfit.com on April 20 2019 (https://www.crossfit.com/190420):
3 rounds for time of:
500 m row
100 double-unders (scale the number to something you can complete in under 3 minutes)
20 thrusters (65/45).
Thruster weight is light, so use a weight that you do at least the first set unbroken.