Part A:
1.5 mile run (3000m row/ski, 7200m bike)
Part B:
take 15 minutes to find a heavy power clean or snatch
Part C:
every minute for 4 minutes
40 weighted russian twists (10/15)
max db/kb push press, light (2x 15/25)
rest 1 minute
every minute for 4 minutes
10 db/kb strict press, light (2x 15/25)
max weighted russian twists
Stretch:
1-2 rounds, 45 seconds each
standing forward fold
scorpion on back
lizard