Crossfit

A) 4×8 back squat, deload, speed focus. @50-55% of 1RM. Superset with 5 false grip ring pullups or 5-10 false grip ring rows

B) 15 minute alternating EMOM:

1) 10-16 alternating pistols

2) 1-2 rope climbs

3) 3-4 renegade row pushups + 5-6 db push press (35/25lb)

Rx-Plus

A) 2-4 strict MU B) 1 legless + 1 w/legs and 50/35lb

Metcon Class 

A) 7 min AMRAP:

2 kb goblet clean (53/35lb)-25 double unders-4 kb goblet cleans- 25 DU- 6 kb goblet cleans-25 DU….etc etc

*(increasing cleans by 2 reps every round)

Rest 5 minutes

B) 10 minute AMRAP: 5 burpees over rower-10 kb snatches (5/side)-15 calorie row

Rest 5 minutes

C) Coaches choice accessory/core work