Crossfit

A) 5x250m row. I-go-you-go w/partner.

B) 15 min alternating EMOM:

1) 5 touch and go deadlifts (225/155lb) or (275/185lb) or (315/205lb)

2) 3-6 ring MU

3) 50 double unders

*Scale ring MU to swings on ring w/pull to hips or 5-10 chest to bar pullups

*Scale double unders to 10 DU attempts or scale # DU

Metcon Class 

A) 10 rounds total I-go-you-go w/partner:

12/10 cal bike + 10 burpee box jump overs

 B) Accumulate in as many sets/order as desired of

40 db curl to press-40 ring rows-40 weighted situps.