Crossfit

A) Back squats 4×3 @ 80% 3×3 @85%.

Superset 4 of the 7 sets with 15-20 second chin over bar hold

B) 8 minute alternating EMOM:

1) 20 wallballs 2) 15 burpees

*Scale reps of wallballs or burpees to finish reps within the minute.

Rx-Plus

B) wallballs to 11/10′ target and burpees to a 6″ target above reach

Metcon Class 

A) 10×20/15 calorie row.

Rest 90 seconds after each round.

*Score is longest time it takes to complete # cals.

B) 3 rounds of

10 tuck jumps-15 db push press-20 hollow rocks