Crossfit
A) 4 rounds for quality:
3 front squats w/ tempo 3 seconds down + 3 second pause
8 kb seesaw press/side
100ft pinch plate carry
B) 20 minute alternating EMOM:
1) 16/12 calorie row
2) 40-60 double unders
3) 16/12 calorie bike
4) rest
Rx-Plus
18/14 cals