Crossfit
A) 8 minute alternating EMOM:
1) 1-3 skin the cats 2) 8-16 kipping toes to bar
B) 20-15-10-5
burpee box jump overs- HSPU
*Scale HSPU reps to 10-8-6-4 if HSPU volume is too much
Metcon Class
A) 5 rounds for time of:
Row 500m-10 goblet cleans-10 pullups-30 mountain climbers
B) Coaches choice