Part A:
every 1:15 for 8:45 minutes (7 rounds)
4 power cleans 75-80%
Part B:
2 rounds, 20 minute cap
8 chin ups
24 v-ups
8 box jump overs
8 chin ups
600m run (750m row/ski, 1800m bike)
Stretch:
1-2 rounds
45 seconds seated forward fold
30 seconds each side pigeon
30 seconds each leg side lying quad stretch