Crossfit
A) 4×6 front squat @65-70%. Superset w/8db lat rows/side
B) 3 rounds for time of
3 heavy thrusters (185/135lb)-9 HSPU-18 box jumps- 81 double unders
Rx-Plus
225/155lb, strict HSPU flat surface
Metcon Class
8x 2 min on 2 min off alternating between 1) and 2)
1) Row 250m then AMRAP 5 burpees + 10 russian kb swings
2) Bike 10-15 calories then AMRAP 8 kb goblet cleans + 16 lateral hops over paralettes