A) At 0:00

3 rounds for time:

– 20/15 cal row

– 16 wall balls

– 12 toes to bar

At 10:00

– Run 800m

– in remaining time until 18:00 perform burpee box jump overs (24/20”)

At 20:00

3 rounds for time:

– 20/15 cal row

– 16 KB swings (53/35)

– 12 lemon squeezes

 

B) 3 sets for quality:

– 1 length / arm suitcase carry (slow)

– 10/side banded twists @ 2111

– 30 sec flutter kick