CrossFit WOD (workout of the day)
PP 5 x 2 E3M
3 rounds for time of:
400m Run
21 KB SW (24kg/16kg)
12 Pull ups
*should be a taxing WOD for your lungs, push the run! Don’t recover on the run. A fast pace on the run is what makes this WOD.

CrossFit LT Class (less technical)
P1: Bike 15 CALS
P2: plank
P3: KBSW- score
15:00 AMRAP
Single Leg KB DL
Row 250M (sub run 200 M) FAP
5 rds