Crossfit
30 minute partner AMRAP:
Run 400m-30 overhead squats (95/65lb) or (115/75lb)-30 pullups-30 box jumps
*Both partners run together, then one partner works at a time on squats, pullups and box jumps while other rests.
Metcon class
A) 50 Cal Row
40 alternating db snatch (50/35lb)
30 burpees
20 toes to bar
30 burpees
40 alternating db snatch
50 Cal Row
B) 3 rounds for quality:
10 tempo ring rows -10 V ups- 10 tempo goblet squats