Crossfit
A) Deficit DL 4×8 @ 55-65%. Superset with 8-10 weighted or unweighted bar dips. Go every 3:30 minutes
B) 15 minute alternating EMOM
1) 1-2 rope climbs w/legs or legless 2) 5 touch and go power clean and jerks (155/105lb) 3) 2-4 wall walks
Rx-Plus
175/125lb
Metcon class
A) Tabata row
Rest 4 minutes.
Tabata assault bike
Rest 4 minutes
Tabata row
Rest 4 minutes
Tabata assault bike
B) 3 rounds for quality: 10 kb seesaw press (5 per side)-10 strict toes to bar-10 heavy db weighted step ups (20/18″) (5/side)
