A. 3 rounds NFT of:
200 m run/250 row or ski/600 bike
10 hamstring curls/ 5-7 glute ham raise
3 wall walks/ 18ft hand stand walk
B. AMRAP in 22 minutes
4 front squat (not heavier than 125/185 or 70%)
20 alternating dumbbell/kettlebell snatch from the floor (dumbbell 50/35) (kettlebell purple/blue)
20 dumbbell bench press, light
50 single unders
C. 7 minute abs
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