“A:
2 sets, of:
Bear Crawl x 10 meters
Push-ups x 10 reps
Pass Throughs x 10 reps

B:
Every 2 min for 10 min, of:
Deadlift x 4 reps + Squat Clean + Front Squat x 2 reps + Shoulder to over Head

C:
In teams of 2:
4 rounds, for time of:
person 1:
Run 800 meters

person 2:
Calorie Row @21 cal
Lateral Burpees over the Rower x 21
Max Thrusters (until you switch to biking)
* score is total time + number of thrusters

D:
2 sets, of:
Single arm Kettlebell row x 9/9 reps
Weighted Jack Knifes x 12 reps”