Crossfit

A) Back squats deload: 5×5 @55-60%.

*Focus on control down and speed on the way up.

Superset w/3 depth box jumps

B) 15 minute EMOM:

1) 1 lap around rig kb front rack carry (53/35lb)

2) 10-14 double kb front rack lunges (53/35lb)

3) 8-10 burpees to a 12″ target

Rx-Plus

62/44lb kbs

Metcon Class 

A) For time:

50-40-30-20-10

calorie row-medball cleans (20/14lb)

B) For quality:

Accumulate in as many sets as desired:

40 ring rows-40 pushups