Crossfit

A) 12 minute EMOM:

1) 5-7 strict tempo TTB *3 second descent

2) 7-10 tempo pushups  *3 second down + 2 sec pause @ top

3) rest

B) 20 minute AMRAP:

Row 500m

20 slamballs (40-50lb/20-30lb)

Run 400m

30 single arm kb OH lunges (53/35lb) (15/arm)

Metcon Class

Every 3 minutes for 10 rounds alternate between A & B:

A) 15/12 calorie bike + 12 burpees

B) 60 double unders + 12-15 db thrusters (35-40lb/25-30lb)