Crossfit

A) 1×8 back squat @ 65-70% 2×8 @ 70-75% 1×8@ 75-80%. Superset with 5-10 tempo bar/ring dips. (2020)

 B) 8 minute alternating EMOM:

1) 5 db hang squat cleans (35/25lb)+ max burpees in remaining time

2) 5db GTOH + max burpees in remaining time

*Score is total burpees at end of EMOM

Rx-Plus

50/35lb

Metcon Class 

A) 50-40-30-20-10-20-30-40-50 calorie row.

*Rest 1/2 time it takes to complete each round.

*Ladies scale calories to 45-35-25-15-5-15-25-35-45

*35 minute time cap

B) 4-6 rounds for quality: 5 strict pullups-10 pushups-15 hollow rocks