Crossfit

A) Every 90 seconds for 12 rounds:
1) bench press 8 reps.
2) 5 tempo double kb front rack squats
*3 seconds down-3 second pause-3 seconds up
3) Db Death march 12-14 steps
B) Every 4 minutes for 16 minutes alternate between A and B)
A) Run 400m + max burpees pullups
B) Run 400m + max kb turkish get ups
*On turkish get ups, do one arm for first round and other arm for the second round