CrossFit
A: Back Squat (Build to a 8RM)

B: For Time: (12:00 Cap)
30-20-10
Deadlift 100/70kg
T2B

Engine

A: 24:00 EMOM
Minute 1 – 15 Burpees
Minute 2 – 15 KB Swings 32/24 kg
Minute 3 – 15/10 Calorie Assault Bike

each item must not take longer than 45 seconds. drop 1 rep off all items each time you cant make a set under 45s
Intervals

B: 15:00 EMOM

10 seconds all out assault sprint. record max rpm achieved each round