Crossfit

A) Deload week back squat:

5×3 @ 50-55% tempo 5110.

Superset w/ 15 second L-hang

B) 10 minute AMRAP:

4 kipping HSPU-8 STOH (135/95lb)-12 kb swings(53/35lb)

Rx-Plus

155/105lb, 70/53lb kb

Metcon Class 

A) 8x 2 min on 90secs off alternating between

1) Row 20/16 calories + max erg burpees

2) Run 200m + max wallballs