CrossFit:In teams of two, complete three rounds each (total of 6 rounds per team) of:

10 x Hang Snatch (115/75)

14 x Bar Facing Burpees

21 x K2E

While one partner works through the round, the other must hold (45/25) Plate fully extended overhead. If the plate is dropped from overhead, both partners must perform 3 burpees, in sync, before resuming the remainder of their round. 

*If you don’t have a partner, rest with plate extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the plate.
FIT will do:

10 x Goblet Squats

14 x Burpess Over the Bar

21 x AbMat Sit-Ups
While one partner works through the round, the other must hold a 15lb. Plate fully extended overhead. If the plate is dropped from overhead, both partners must perform 3 burpees, in sync, before resuming the remainder of their round. 

*If you don’t have a partner, rest with plate extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the plate.