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