Crossfit

A) back squat 5×1 @ 90% + . Superset with 8-10 plyometric pushups.

*Do 5 heavy singles, starting at 90% and working up from there.

B) 7 minute AMRAP: 5 pullups-20 DU-10 pullups-30 DU-15 pullups-40 DU-20 pullups-50 DU

*If you get to the end, restart at 5 and 20

Metcon class

A) 60 calorie row-40 db front squats (35/25lb)-20 burpees over rower

Rest 5 minutes

B) 20 burpees over the rower-15 db GTOH (35/25lb)-20 db box step overs (24/20 “)