Crossfit

A) For quality:

15-12-9-6-3

strict pullup-ring row

Rest 30-60 secs after each round

*Scale to 12-9-6-3 if needed

B) For time:

21 heavy- ish front squats (155/105lb)

Run 400m

15 front squats

Run 400m

9 front squats

Run 400m

*Every time you break a set of front squats, do 8 burpees over bar before continuing