warm up: 4 rounds of Cindy+400 m run
A.
5 rounds
500 m row+100 dubs
2 min rest
500 m row+15 burpees
2 min rest
B. 2 rounds
4 min AMRAP
Unbroken 3 pull-ups+2 chest to bar+1 bar muscle up
rest 2 min
4 min AMRAP
2 right arm Db snatch 100/70
2 left arm Db snatch 100/70
2/1 legless
C. Class