Crossfit

Weightlifting
Back Squat (5×3)
Ascending
Working weight
Lateral Lunge (5×8)
Weighted lateral lunge
KB or DB
Same weight all sets
4 each leg

Metcon
Metcon
3 Rounds

30 Russian KBS
15 Pull Ups

TC – 10min
TT – 8min

RX – 70/55

Leg/Int – 55/35
Banded Pull Ups