Crossfit
A) 4×7 back squats deload @55%
Superset with 15-20 second L-sit
B) 3 rounds:
Run 400m-20 wallballs-50ft handstand walk
(or 20 shoulder taps or 3 wallwalks)
Metcon Class
For total time:
5 rounds of
15 air squats
15 american kb swings (53/35lb)
10 pullups
Row 20/15 calories
10 erg burpees
Rest 2 minutes after each round
*Scale to 5 pullups if you can’t do them in 1-2 sets