Crossfit
A) Back squats deload: 5×5 @55-60%.
*Focus on control down and speed on the way up.
Superset w/3 depth box jumps
B) 15 minute EMOM:
1) 1 lap around rig kb front rack carry (53/35lb)
2) 10-14 double kb front rack lunges (53/35lb)
3) 8-10 burpees to a 12″ target
Rx-Plus
62/44lb kbs
Metcon Class
A) For time:
50-40-30-20-10
calorie row-medball cleans (20/14lb)
B) For quality:
Accumulate in as many sets as desired:
40 ring rows-40 pushups