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CROSSFIT

SKILL
12 minute EMOM alternating:
Odd minute: # handstand push-ups
Even minute: # toes to bar

WOD
4 rounds for time:
100m run
10 burpees
10 KB swings 24kg / 16kg
10 burpees
10 KB swings 24kg / 16kg
10 burpees
10 KB swings 24kg / 16kg
10 burpees
10 KB swings 24kg / 16kg
100m run

1 minute rest between rounds

BODY BLITZ
18 minute AMRAP
10 step ups
10 squats
10 ab-mat situps