Part A:
4 cycle met con
3 min on 90 sec off
AMRAP
12 WB
10 DL 245/165/205/125
8 burpees
Part B: Accummulate 90 seconds in a ring dip extension hold
Every 10 minutes x 4 rounds 2 rounds of
10 shuttle runs (80 feet = 1 shuttle run)
40 feet of burpee broad jumps
80 feet of lunging with one 50lbs/35lbs DB on your back
*score is slowest round