Crossfit
A) Back squat:
1×1 @ 90-95% 1RM
Then 2×5 @ 75-78%
Then 2×10 @ 65-68%
*28 minute time cap
B) 10 minute alternating EMOM:
1) 3-6 strict HSPU + 6-10 alternating pistols
2) 7-10 burpee box jumps
C) If time: lacrosse ball 1st rib against rig, or back of the shoulder scrub on floor