Part A:
every 1:30 for 22:30 minutes (15 rounds)
round 1: 8-10 deadlifts 45-55%
round 2: 15-20 seconds each arm bottom up kb hold
round 3: 4-8 total pistol/single leg squats
Part B:
amrap 7 minutes
5 push ups
10 hang power cleans 25-35%
Stretch:
1-2 rounds, 45 seconds each
pancake
scorpion on front
standing quad stretch