Part A:
5 rounds not for time
5 strict ring dips
4 jerks, heavy 80%
Part B:
every 4 minuets for 20 minutes
4 back squat, heavy 75%
200m run (225m ski erg, 250m row, 600m bike )
20 weighted russian twists
16 alternating single arm dumbbell/kettlebell snatch from the floor, medium weight
C. 7 minute abs
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