Crossfit

A) 15 minute alternating EMOM:

1) db bench press 10 reps

2) 3 second pause front squat, 3 reps @ challenging weight

3) rest

B) 30-25-20-15-10

kb swing-wallball

If you don’t go unbroken on a set of wallballs or kb swings, 6 burpee penalty before continuing.

Rx-Plus

70/53lb american swings

Metcon Class 

30 minute AMRAP:

Run 800m-100 double unders-15 db burpee deadlift + lunge*

*For 1 rep, perform a db burpee deadlift + 1 lunge on right side + 1 lunge on left side while holding dbs at sides