A) 3 Rounds:
500m/350m Row
20 Overhead alt lunges (plate)
10 Strict pull ups
(this is not for time but going at about 80%/choose own weight for lunges and use bands for pull ups if need be/this is more or less general prep for B+C)
B) 7mins to build to a “heavy”:
squat snatch
C) EMOM 10mins:
1 Squat snatch @80%+ of above
(start at 80% and increase if able)
D) 7min AMRAP:
1Km run
Max burpee pull ups in time remaining
