Part A:
every 5 minutes
10-12 total single leg deadlifts, heavy (2x 16/20/24)
600m run (750m row/ski, 1800m bike)
scale the run so you get at least 45 seconds rest
Part B:
amrap 12 minutes
3 strict pull ups
20 alternating db/kb snatches
3 burpees
Stretch:
1-2 rounds, 45 seconds each
pancake
standing side stretch
thread the needle