141121 CrossFit and FYF

FYF
2x5 Wall Squats
2x10 Double Unders
2x5 Goblet Squats
2 D&B Lunges
2 D&B EB overhead lunges
2x10 Pass Through
then 
15 rounds
:30 row, :90 pause and within the :90 pause, 5 goblet squats and 10 push-ups

OR

WOD
8 rounds or AMRAP 30:
8 Sandbag Get-Ups
8 Burpees
4 Dumbbell Clean and Press 20/25/35
8 Jump Lunges
8 Deltas M:35 F:25