Part A:
1.5 mile run (3000m row/ski, 7200m bike)
Part B:
every 1:30 for 7:30 (5 rounds)
4 jerks 70-75%
Part C:
16 minute cap
14-12-10-8-6-4-2 deadlifts 50-60%
2-4-6-8-10-12-14 ring dips
Stretch:
1-2 rounds, 45 seconds each
single leg forward fold
pancake
seated spinal twist