CrossFit
1 . Emom x 5
20 sec straight arms ring support
2 . Emom x 5
5m hswalk or 15 seconds hand stand hold
3 . Amrap 15 min
20 over the box
4 wall walks
20 alternate db snatches
4 bar mu or 8 pull ups
Hybrid
3 rounds of each for time
in teams of two
2000/1600m bike
1000/800m row
500/400m skierg
spli in half
rest 4 minutes between rounds
