A) 10 min AMRAP @ 80-90%
– 200m run
– 10 RKB swings
– 10 prisoner lunges
– 10 ring rows
R5M
10 min AMRAP @ 80-90%
– 250/200m row
– 10 alternating DB snatches
– 10 box step ups (20”)
– 10 hand release push-ups

B) 3 sets for quality:
– 8/side staggered stance Romanian deadlifts
– 30/side sec side plank
– 30 frog pumps