A.
Four sets of:
Front Squat x 6-8 reps @ 3011
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B.
In teams of two, alternate every 20 calories, and Row for as many calories as possible in 10 minutes.