CrossFit

Metcon

AMRAP 25 with a partner:

1k Row

30 Pull-ups

30 Overhead Squats (95, 65)

Spark

Metcon:

AMRAP 30 with Partner:

600 Meter Row

40 Burpees 

600 Meter Run

40 WBS 20/14

600 Meter Row

40 Box Jumps 24”/20”

600 Meter Run

40 KBS 53/35

Masters

Strength

KB Banded Sumo Deadlift x 10

DB Front Lunge x 12 each

Box Jumps (Increase height each round) x 5

EMOM 16

8 Cal Bike

16 Ab Mat Sit Ups

8 Burpees

16 Air Squats