Crossfit

A) 1 mile run warmup

B) 4 rounds of 30 secs on 45 secs off:

1) slamballs (50/30lb)

2) calorie bike/row/ski erg/true form

3) burpee tuck jumps

4) russian kb swing

5) double under

Metcon Class 

Row 1000m for time.

Rest 4 minutes

35 db hang squat squat cleans (35+/25lb+)

Rest 3 minutes

Row 1000m for time

Rest 4 minutes

6 rounds of 5 db deadlifts-5 db push press.