Crossfit

A) 12 minute alternating EMOM:

1) 5-7 weighted pullups 2) 8-10 tempo ring rows (2020) 3) rest

B) 21-15-9

power snatch (75/55lb)- bar facing burpee

Directly into 21-15-9

toes to bar- box jump over

*15 minute time cap

Metcon Class

8×2 min on 90 secs off alternating between A and B

A) AMRAP of 6 pushups-8 single arm OH lunges-10 alternating db snatches

(50/35lb) or (40/30lb)

B) Run 200m + max double unders in remaining time