Whiteboard briefs and movement demos:

In Gym:  https://youtu.be/UJbat1UdS1g 

At Home:  https://youtu.be/hnP2JfQ_8fY 

WOD 1: 9′ Cap

12-9-6-3

Toe 2 DB

DB Thruster

Burpee over DB

WOD 2: Tabata 12′

Alternate between 3 moves listed on :20w/:10r intervals for total of 12 continuous minutes

Mtn Climber

Russian Twist (B/W)

Tuck Jumps