Crossfit

A) 8 minute alternating EMOM:

1) 5-15 kipping pullups or 3-6 bar MU 2) 5-10 strict knees to elbows

B) Crossfit Mainsite workout:

3 rounds for time of

10 squat snatches (155/105lb)-20 burpees

Metcon Class 

A) 30 minute AMRAP:

50 air squats-40 slam balls (40/30lb)-400m run-30 kb swings (53/35lb)-20 pushups