Crossfit

A) back squats:

2×10 @ 65%. 1×10@ 60%

Go every 4 minutes.

*Optional superset of 5 strict tempo toes to bar (tempo 2020)

B) 10 minute AMRAP:

5 db deadlift (2×50/35lb) + 5 db power clean + 5 db lunges per leg + 12 calorie row (or 200m run)

Metcon Class 

A) 18 minute alternating EMOM. Max reps at each station (aka fight gone bad style)

1) plate GTOH (45/25lb)

2) box jump (20/18″ box)

3) wallballs

4) burpee pullup

5) calorie bike

6) rest

B) Coaches choice