Crossfit

A) Deload back squats.
4×5 w/ tempo 5 seconds down, no pause, fast up. @55-60%
During rest, Accumulate 1 minute elbow plank, 1 minute plank on hands, 1 minute right side plank, 1 minute left side plank (So 4 total 1 minute planks)
B) 4 minute EMOM:
15-20 wallballs (20/14lb)
Rest 1 minute
Then 4 minute EMOM: 15/12 cal bike erg
(or 13/10 calorie assault/echo bike)
Rest 1 minute
Then 4 minute EMOM:
Unbroken set of 3 power clean + 3 hang power cleans @moderately heavy weight of choice.

Rx-Plus

30/20lb wallball