Crossfit
A) 4×10 back squat @65%
B) 8 minute AMRAP:
8 high box jump overs -8 slamballs (40/30lb)-8 toes to bar
Metcon Class
10 minute alternating EMOM:
1) 1 turkish get up/side
2) 100ft heavy farmers carry.
Rest 5 minutes
15 minute alternating EMOM:
1) 10-20 wallballs 2) 10-15 burpees 3) 30-50 double unders