Crossfit

A) Back squat deload: 4×5 @ 55%1RM. 2 second pause at bottom of each rep

B) 18 minute alternating EMOM for max reps

1) wallballs 2) plate burpees  (45/25lb) 3) toes to bar or Vups 4) calorie bike/row 5) single arm db OH lunge (50/35lb) 6) rest

Rx-Plus

70/50lb db

Metcon Class 

4 rounds of

Run 800m-20 kb goblet cleans-3 wall walks.

Rest 3 minutes after each round.