Strength:

1) EMOM 6: 3 Front Box Squats @70%, every 60s.
2) Metcon Warm-up
3 Rounds AT GAME SPEED:
3 Russian Swings + 3 American Swings
4 (AFAP) Burpees
Rest 60s-90s.

Metcon:

5 RFT:
12 KBS (53, 35)
12 Burpees

8:00 Cap

Recovery:

5:00 Parasympathetic Breathing