Crossfit
A) Every 90 seconds for 8 rounds:
1 power clean + 1 clean *no touch and go.
B) Every 4 minutes for 16 minutes:
300/ 250m row + 15 kb swings (53/35lb) + 15 box jump overs
*Scale reps to 12 or scale row by 50m if not getting at least 1 minute rest
Rx-Plus
70/53lb kb