Metcon (quality, speed)

EMOM for 12 minutes:
1: 3 Back squats
2: 10 Goblet squats

*Choose a moderate weight that moves fast.

Metcon (time)

“Karen”

150 Wallball shots for time.

Timecap: 7 minutes.

*Goal here is to go in big sets. Choose a proper weight for the wallballs and decrease the reps if needed, e.g. 125 or 100.

Accessory:

Banded kettlebell swing, 4-5 x 15-20 - moderate. Rest 60s between sets.
High box jumps 4-6 sets of 2-3 jumps. Rest as needed.