Crossfit

A) For quality:
4 rounds of 8 bulgarian split squats/side-8 tempo ring row (3 seconds up-1 second pause at top)-10 plyometric pushups.
B) 10-9-8-7-6-5-4-3-2-1
strict press (95/65lb)-db box step over (50/35lbs)(20/18″ box).
* After each round 1 wall walk

Rx-Plus

115/75lb, 1 wall walk plus 8 shoulder taps