Crossfit

30 minute partner AMRAP:

Run 400m-30 overhead squats (95/65lb) or (115/75lb)-30 pullups-30 box jumps

*Both partners run together, then one partner works at a time on squats, pullups and box jumps while other rests.

Metcon class 

A) 50 Cal Row

40 alternating db snatch (50/35lb)

30 burpees

20 toes to bar

30 burpees

40 alternating db snatch

50 Cal Row

B) 3 rounds for quality:

10 tempo ring rows -10 V ups- 10 tempo goblet squats