Crossfit

A) 5×7 back squats @ 70%

B) 10 minute alternating EMOM:

1) 10 plate GTOH (45/25lb)+ 10 jumping air squats

2) Run 200m

*Scale reps or distance as needed to maintain for 10 minutes

Metcon Class

A) The Seven (with dumbbells)

7 rounds of :

7 hand release pushups (or HSPU)

7 thrusters (50/35lb dbs)

7 knees to elbows

7 db deadlifts

7 burpees

7 kb swings (70/53lb)

7 pullups

B) Coaches choice