Crossfit

A) 8 minute alternating EMOM:

1) 10-16 pistols 2) 8-16 kipping pullups

B) 5 rounds of:

10 hang squat snatches (75/55lb)-20 lateral hops over the bar

Rx-Plus

A) chest to bar pullups B) 95/65lb

Metcon Class 

30 min AMRAP:

Run 200m

20 single arm alternating kb swings (53/35lb)

10 burpee box jumps

Run 200m

20 single arm kb clean and jerks (10/arm)

10 burpee box jumps

Run 200m

20 kb goblet cleans

10 burpee box jumps