Crossfit
A) For quality:
15-12-9-6-3
strict pullup-ring row
Rest 30-60 secs after each round
*Scale to 12-9-6-3 if needed
B) For time:
21 heavy- ish front squats (155/105lb)
Run 400m
15 front squats
Run 400m
9 front squats
Run 400m
*Every time you break a set of front squats, do 8 burpees over bar before continuing