Crossfit

A) With a partner:

400m farmers carry (62/44lb kbs) or (60/45lb dbs)

Then I-go-you-go w/partner for 5 rounds each:

20 air squats + 200m suicide run

Then 400m farmers carry

B) 15×10 secs on 20 secs off:

1) L-sit hold 2) chin over bar hold 3) tuck jumps

Metcon Class 

25 minute AMRAP:

20 slamballs (30-40lb/20-30lb)

100ft slamball lunge

20 toes to bar (or V-ups)

100ft burpee broad jump

20 db push press (35/25lb)

100ft bear crawl