CrossFit

STRENGTH/SKILL
EMOM 10:

ODD Minutes: 20 Iso Dynamic Double KB Rows (total reps)
EVEN Minutes: 20s Handstand Hold

METCON
EMOM 10:
ODD Minutes: 15 Air Squats
EVEN Minutes: 15 Burpees

BootCamp

SKILL/STAMINA
10 rounds:
– 10 Single Unders
– 10 Double Unders (20SU)
– 10 Abmat Situps
– 10 Knee Lifts
METCON
10 Rounds for Time:
– 5 DB Deadlifts
– 5 DB Power Cleans
– 10 Double Unders (20SU)