Crossfit

A) For quality:
10-9-8-7-6-5-4-3-2-1
V up*
weighted barbell bent over rows
db RDLs
*After every set of V-ups perform one 15 second hollow hold. For example after the 10th V-up do a 15 second hollow hold. In the round of 9, do 9 V-ups followed by a 15 second hollow hold.
**Weight of choice for barbell bent over rows and db RDLs
B) 15 minute AMRAP:
Run 200m
100ft burpee broad jump
12 kb swings (50/35lb)
50 double unders