Crossfit
A) 4x500m row.
I-go-you-go with partner. Start at moderate effort and increase pace each interval
*20 minute cap
B) Open WOD 16.1 (modified for space)
20 minute AMRAP:
8 alternating overhead lunges (95/65lb)-8 bar facing burpees-8 overhead lunges-8 chest to bar pullups.
Metcon Class
20-18-16-14-12-10
American kb swing (53/35lb)-kb goblet clean-single arm kb push press-box step over (holding kb)(20/18″ box)
*For single arm kb push press, do total reps, so for round of 20, 10/side.