Crossfit

A) Every 90 seconds for 12 rounds:
1) Strict press 8 reps
2) 5-7 strict knees to elbows
3) 10-15 good mornings (with strict press barbell)
B) 8 rounds of
Row 250m + 2 touch and go squat clean.
Rest 45 seconds affter each round.
Start @ 155/105lb or 185/135lbs and ascend in weight every 2 rounds
*18 minute time cap