Part A:
every 1:30 for 12 minutes (8 rounds)
30 seconds plank or hollow hold
3-4 pause kb batwing rows, medium (2x 12/16)
pause for 3 seconds at the top of the row
Part B:
20 minute cap
80-40-20 total db/kb snatches, light (20/30)
40-20-10 goblet squats, heavy (16/20,24)
20-10-5 burpee box jump overs