Crossfit
8 minute ladder of:
1 x squat snatch (70% 1rm)
1 x muscle-up
10 x double-unders
2,2,20
3,3,30
etc
-2:00 rest-
repeat
Sweat
for time:
1 mile x run
100 x alternating dumbbell snatch 22.5kg/15kg
80 x wall balls
60 x russian kettlebell swings 32kg/24kg
40 x calorie row
20 x burpee muscle-ups
1 mile x run