Crossfit
A) 8 minute alternating EMOM:
1) 10-16 pistols 2) 8-16 kipping pullups
B) 5 rounds of:
10 hang squat snatches (75/55lb)-20 lateral hops over the bar
Rx-Plus
A) chest to bar pullups B) 95/65lb
Metcon Class
30 min AMRAP:
Run 200m
20 single arm alternating kb swings (53/35lb)
10 burpee box jumps
Run 200m
20 single arm kb clean and jerks (10/arm)
10 burpee box jumps
Run 200m
20 kb goblet cleans
10 burpee box jumps