Crossfit
A) 8 min alternating EMOM:
1) 5-10 Strict HSPU 2) 8-15 kipping toes to bar
B) 4 rounds of
25 wallballs-50ft broad jump-6 strict L pullups
Metcon Class
Go every 5 minutes for 30 minutes.
Row 500m then alternate between A and B each round
A) 12 double kb front rack squats (53/35lb) 2) 12 double kb push press