Crossfit

A) Alternate EMOM 1 and 2 with your partner for 30 minutes

1) 1 rounds of 5 TTB- 10 push ups- 15 air squats  *Scale reps to 4-8-12 or 3-6-9
2) 5 deadlifts (155-225/105-155)

B) 3x 30 sec weighted planks

Metcon Class 

A) 3 rounds of

5-8 strict pull ups, superset with 5-8 strict dips

B) 30 min AMRAP
5 broad jumps
10 ring rows/kipping pull ups
15 DB snatches
20 weighted sit ups
25 burpees
30 wall balls