Crossfit
A) 4 rounds for quality:
1 kb turkish get up/arm
10 barbell goodmornings (weighted as needed)
50ft double kb front rack lunge
B) For time:
Run 200m
10 renegade row pushups (40/30lb) or (50/35lb)
Run 400m
20 db box step overs (20/18″ box)
Run 800m
30 db GTOH
*16 minute time cap