Warm Up for Both Workouts:

Warm-Up:
Run for two min
Row for two min

then
2 Rounds:
10 each side “Shoo the Chicken”
20 High Knees
20 Butt Kickers
20 Calf Raises
10 each side Ankle Rotations
10 Samson Lunge
20 Double Unders

Equipment WOD

3RFT
800m Row
400m Run
200 Double Unders
– 3 min rest between rounds-

No Equipment

5 Rounds:
2 min AMRAP
200m Run
10 Burpees
Max Jumping Jacks or Double Unders in remainder of 2 min
1 min Rest