Part A:
1000M row
50 thrusters 45/35
30 pull ups
Part B:
Plank hold accumulate 4 mins
Part A:
1000M row
50 thrusters 45/35
30 pull ups
Part B:
Plank hold accumulate 4 mins
Every 3 minute x 15
1. 6 Back squats at 60% + 6 high box jumps
2. DB chest press 10 reps + 20 V-ups
3. 15 ring dips + 15 supinated pull ups