Crossfit

A) Core circuit:
3 rounds for quality of:
6 strict knees to elbows
15-20/side banded side bridges
8 trx/ring plank saws
B) 20 minute alternating EMOM:
1) 13-15/10-12 calorie row
2) 10-12 burpees

Rx-Plus

15/12 calories and 12-14 burpees