Crossfit
A) 5×7 back squats @ 75%
B) 8 minute alternating EMOM:
1) 8 burpees to a 1ft target above reach
2) max slamballs (40-50/20-30lb)
*Score is total slamballs
Metcon Class
8×3 min on 2 min off alternating between A and B.
A) 20/15 calorie bike erg or assault bike
then max burpee box jumps in remaining time
B) 20/15 calorie row
then AMRAP 5 pullups-10 wallballs in remaining time