Warm up:
5 min easy bike+5 min easy row
A) Every 3 min for 12 min
10 power snatch 95/65
Run 200 m
Score all rounds.
B) every 3 min for 12 min
10 power snatch 135/95
Run 200 m
Score all rounds
C) every 3 min for 15 min
5/3 muscle ups
Run 200 m
D) every 3 min for 15 min
5/3 strict muscle ups(if strict not in cards then strict pullups)
Run 200 m