A1.6-8 ring blenders (each direction) X 3; rest 45 seconds
A2. 6 bridge rotations (alternating) X 3; rest 90 seconds
B. 4 sets all out
odd sets:
10-8-6 reps of-
burpees (no jump)
squat jumps (as high as possible)
even sets:
row 550/450 meters
rest ~5:00 b/t sets
Performance
A.In 12 minutes, work up to a heavy 2 rep snatch (7 seconds b/t reps)
B1.front squat @ 20X0 X 3 X 4; rest 30 seconds
B2.handstand push-ups X AMRAP-1 X 4; rest 30 seconds
B3.archer ring rows X AMRAP-1 X 4; 2:00
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