Crossfit
A) 16 minute alternating EMOM: 1) 8-10 sumo deadlifts @ challenging weight of choice 2) L seated kb seesaw press 5/side 3) 6-8 db weighted step ups/side (20/18′ box) 4) rest
B) 4 rounds of 14 single arm db OH squats (50/35lb) -14 toes to bar-50ft HS walk or 100ft bear crawl
Rx-Plus
70/50lb db
Metcon class
3 rounds of
Run 800m-100 double unders-25 plate burpees