A. 3 rounds NFT of:
10 ghd sit ups
10 high knees, using the elbow atrapados.
10 hamstring curls
B. AMRAP in 15 minutes
5 dumbbell or kb snatches, right arm (35/50)(16/24)
4 dumbbell or kb overhead lunges, right arm (35/50)(16/25)
5 snatches, left arm
4 overhead lunges, left arm
3 bar muscle ups or 5 jumping bar muscle ups
200 meter run
C. 7 minute abs
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