A1. swans X 5 X 3; rest 30 seconds
A2. L-sit X 10-12 seconds X 3; rest 30 seconds
A3. side plank variation(floor or rings) X 15-20 seconds X 3; rest 90 seconds
B. 5 sets (every interval starts on the 2:00 mark)
odd sets: run 200 meters
even sets: row 200 meters
Performance
A. for time
20-15-10 reps for time
deadlift @ 135/95 (must drop all reps)
burpees over the bar
strict pull-ups
B. Z1 of choice for 10 minutes-select from
walk
run
row
combos are fine
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