Part A:
2 rounds
minute 0: 400m run (500m row/ski, 1200m bike)
minute 4: 300m run (375m row/ski, 900m bike)
minute 7: 200m run (250m row/ski, 600m bike)
minute 9: 100m run (125m row/ski, 300m bike)
Part B:
amrap 13 minutes
2-4-6… wall balls (14/20)
2-4-6… kb/db deadlifts (2x 16/20/24)
1-2-3… pull ups
wall balls and deadlifts go up by 2 every round
pull ups go up by 1 every round
Stretch:
1-2 rounds, 45 seconds each
space needles
seated forward fold
scorpion on front