Part A:
12 min AMRAP
30/20 Cal row
20 Front rack lunges 115/85
15 OHS 115/85
10 Bar hop burpees
Rest 4 mins
Part B: For time
50/40 cal row
10 Bar hop burpees
30 Front rack lunges
10 bar hop burpees
20 OHS 115/85
10 bar hop burpees
Part A:
12 min AMRAP
30/20 Cal row
20 Front rack lunges 115/85
15 OHS 115/85
10 Bar hop burpees
Rest 4 mins
Part B: For time
50/40 cal row
10 Bar hop burpees
30 Front rack lunges
10 bar hop burpees
20 OHS 115/85
10 bar hop burpees
5 mins on 2:30 mins off x 4
AMRAP pick up where you left off
12 Shuttle runs (there and back is one)
16 KBS 24/16
4 gym widths of Handwalking (20 feet only = 1 gym width)