Crossfit

A) @ min 0: Run 800m
@ Min 7: Run 400m
@ Min 11: Run 200m
@ min 13: run 400m
@ minute 17: run 800m
B) 12 minute alternating EMOM:
1) 5-10 strict HSPU
2) 2-5 ring MU
3) 30 secs double db OH walking lunge
*Scale to FR lunge as needed. Use weight of choice

Metcon Class

50 wallballs
50 double unders
50 alternating db snatches
50 double unders
25 pullups
50 double unders
50 mountain climbers
50 double unders
50 slamballs (30/20lb)
*EMOM: 5 burpee buy in
*25 minute cap
*Scaling option: 3 burpees per minute