Part A.
1 mile run/2k row/ 4800m bike
Part B.
For time
5 rounds of:
5 kb/db clean & jerk (left arm)
5 kb/db total single arm overhead lunges (left arm)
5 kb/db c&j (right arm)
5 kb/db total single arm overhead lunges (right arm)
1 rope climb or 1 muscle up
Stretch 1-2 rounds of 45 seconds of:
Butterfly
Superman
Cobra-dog