Crossfit
A) 4×10 deadlifts @60-65%.
Superset with 3 seated high box jumps.
B) 5 rounds for time:
5 ring MU-10 heavy American kb swings (70/53lb)
*Scale to 10 chest to bar pullups
Metcon Class
Partner Chipper:
300 double unders
100 slamball front squats (40/30lb)
100 burpees
100 slamballs
100 single arm OH db lunges (50/35lb)
300 double unders
*One person works while the other person rests.
Partners split up rests however desired.
