Part A:
every 3:00 minutes for 12 minutes (4 rounds)
8-12 lateral raises, light
8-12 each arm rear delt rows, light
5 tempo back squats, body weight or empty bar
the temp is 3 seconds down, 3 seconds up
Part B:
every 30 seconds for 9 minutes
2-3 snatches 40-50%
Part C:
4 rounds, 10 minute cap
15 push ups
15 kb/db deadlifts, heavy (2x 20/24/32)
Stretch:
1-2 rounds, 45 seconds each
prayer
space needles
scorpion on front