Sub Running Grace for A and B if you didnt do it yesterday

Set a 16 min clock

***if more than 7/12 people in class half start on B

Part A – 5 min

Row 750M(men)/600M (women) or Ride 40/30 cals

Then max reps

5 snatches 55/75

5 bar over burpees

 

Rest three mins and change weight

At min 8 begin AMRAP of

10 hang cleans 95/65

10 push press 95/65

10 box jumps

 

Part c (after a 7 min rest)

8 min AMRAP

1 pull up (add one each round)

2 push ups (add 2 each round)

3 squats. (add 3 each round)