Crossfit

A) Back squat 5×5 @70%

B) For time:

Run 800m-50 burpee box jump overs

*11 minute time cap

Metcon Class

A) 10 rounds for time of :

30 double unders

10 alternating double kb front rack lunges (44-53lb/27-35lb)

Rest 5-10 minutes

B) 10 minute AMRAP:

8 slamballs (30-40/20-30lb)

5 hand relase pushups

8 slamball squat cleans

5 hand release pushups