LiteFit
a) 8 min EMOM
40 sec Hanging leg holds
40 sec Hollow body hold
b) 12 min EMOM
40 sec Mountain Climbers
40 sec Plank R
40 sec Plank L
c) 16 min AMRAP
24 Weighted Box Steps
36 Butterfly Situps
48 Double Unders
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CrossFit
a) Every 90 sec x 5 sets
Strict Press
set 1- 4 reps , set 2 – 3 reps, set 3 – 2 reps, set 4 1 rep
Every 90 sec x 4 sets
Standing Single arm DB press 6/arm
Elbow to the side
b) 21-15-9
Hang Clean
Push Press 115-75lbs
Reverse Front Rack Lunge
200m Run/Row/Airdyne