CrossFit
A:
4 Rounds
3min Amrap
Row 25/20 Cal
+ AMRAP
10 Dual Dumbbell Push Jerk 22.5/15kg
10 Box Jumps
– Rest 2 mins b/t rounds –

B: Assault: 4 Rounds 1:00 Max effort for calories; 3:00 rest

Engine
A: 20:00 Assault 30s work; 30 rest for calories
rest 5:00 then – B:

B: For Time:
25 Burpees over box 24/20″
25 Cal Assault
50 ALT DB Snatch 22.5/15
25 Cal Assault
50 Alt DB Snatch 22.5/15
25 Cal Assault
25 Burpees over box 24/20