Crossfit

A) Every 90 seconds for 12 rounds alternate between :
1) Strict press 8 reps
2) 5 strict knees to elbows ( slow descent)
3) 10 barbell weighted goodmornings
B) 8 rounds of:
Row 250m + 2 touch and go squat snatches
Rest 45 seconds after each round
Start @ 115/75lb or 135/95lbs and ascend in weight every 2 rounds
*18 minute time cap