Part A:
every 2 minutes for 8 minutes (4 rounds)
5-6 push press 70-75%
Part B:
2 rounds, 24 minute cap
30 pull ups
60 sit ups
800m run (1000m row/ski, 2400m bike)
Part C:
200m (110 mats) farmer carry, heavy
Stretch:
1-2 rounds, 45 seconds each
garland squat
single leg forward fold
seated spinal twist