Mobility/Agility Drills then 3 Rounds NFT
150 Meter Row
10 Air Squats
20 Alternating Box Step Ups
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Part A - Start at 12:00
Barbell Rows - 4 x 10 Reps
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Part B - Start 20:00 - 12 Min AMRAP
5 Pull Ups L1, 5 C2B Pull Ups L2, 1 Rope Climb L3
6 Push Press 95/65 L1, 3 HSPUs L2, 6 HSPUs L3
24 Air Squats L1 & L2, 12 Alt Pistols L3
12 Calorie Row / Ski / Bike x 2
*Rest 5 mins then Part C
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Part C - Start 37:00
E90 seconds w/ 90 second rest x 4 sets
3 Banded Pull Ups (H), 3 Pull Ups (F), 3 C2B Pull Ups (S)
3 Burpee over Bar
3 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
3 S2O - same
3 Burpee over Bar
Max Calorie Bike / Row / Ski