Crossfit

A) 4×5 deadlift with a 3 second tempo on the descent

Superset with 6-8/side Filly presses

B) 12 minute AMRAP:

10 pullups

15 abmat situps

10 slamballs (40-50/20-30lb)

15 wallballs (20/14lb)

Metcon Class

A) 10-9-8-7-6-5-4-3-2-1

double kb front squat-double kb front rack lunge (44-53lb/26-35lb)

After each round 50ft double oh kb carry or 1 OH & 1 farmers carry

*5 burpee penalty everytime you put the kbs down

Rest 5-10 minutes

B) Coaches choice