Part A:
Run 200m
50 / 40-cal. row
Run 200M
30 burpees over the rower
Run 200M
Rest 4 minutes
Part B:
200m Run
50 single-leg squats
200M
40 box jump-overs, 24"/16" box
200M run
Part A:
Run 200m
50 / 40-cal. row
Run 200M
30 burpees over the rower
Run 200M
Rest 4 minutes
Part B:
200m Run
50 single-leg squats
200M
40 box jump-overs, 24"/16" box
200M run
3 mins on 90 sec x 6
AMRAP and pick up where you left off
12 shuttle runs (there and back is one)
4 wall walks
12 T2Bs
24 DB snatch 50/35