A1. 4 x 4-6 Rear Foot Elevated Split Squat – one KB in Front Rack , one in suitcase position
A2. 4 x 4-6 Strict Chest to Ring Pull Ups
B. 3 sets @ hard effort:
3 min amrap :
Row 300m
6 Single Arm KB Thrusters e/a
Max Burpee Box Jumps in remaining time
Rest 2 mins between rounds