Crossfit

A) 16 minute Alternating EMOM:

1) 10-12 db RDLs

2) 6-8 Z presses

3) 100ft kb or db suitcase carry (50ft per arm)

4) rest

B) 1 minute max rep strict pullups

2 minutes max air squats

3 minutes max calorie row

Rest 3 minutes

Repeat

Metcon Class

3 round for time:

Bike 2000m

50 wallballs

25 db push press (35/25lb)

50 mountain climbers