Crossfit

A) 12 minute EMOM:

1) 5-7 strict tempo TTB

(3 seconds on the way down)

2) 7-10 tempo pushups

3 seconds down, 2 second pause in plank position

*Scale with band or hands on a box

3) rest

B) 20 minute AMRAP:

20 cal bike erg

20 wallballs

20 pullups

20 push jerk (95/65lb)

*Sub ring rows for pullups

Rx-Plus

115/75lb

Metcon Class

6 rounds for total time

Rest 2 minutes after each round

Alternate between

A) Run 600m-30 American kb swings (53/35lb)

B) Run 600m-20 slamballs (40-50/20-30lb)