Crossfit

A) Front squat: 7×3

Go every 2 minutes

3 sec pause on 1st rep

Pick a challenging weight

B) Alternating EMOM:

1) 10 erg burpees

2) max calorie row

Stop when you get to 100/80 calories

*16 minute time cap

*Scale to 8 erg burpees as needed or 8-10 regular burpees

Rx-Plus

120/100 calories

Metcon Class 

A) 21-15-9

kb swing (53/35lb)

box jump

Rest 5 minutes

B) 3 rounds for time:

Run 200m-12 db GTOH (35/25lb) or (50/35lb)

*A and B are intended to be high intensity sprint pieces

Rest 5 minutes

C) 3-4 rounds for quality:

20 weighted russian twists-45 second heavy weighted plank-10 ring rows