Crossfit
A) 4 rounds for quality:
4 front squats w tempo 3 second down-3 second pause @ moderate weight of choice
10 db strict press
50-100ft double OH db/kb walk
B) 3 rounds for time of :
15 power snatches-15 thrusters (95/65lb)
*10 minute cap
Rx-Plus
Rest exactly 1 minute from completion
then complete max bar facing burpees in remaining time