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