A: 4 Sets:
12 Box Step Ups
one DB OH and the other like a suit case. Alternate legs each rep. Switch arm position each set.
6-10 Hanging Around the Worlds
B: For Time:
30/25 Cal Rowing or 27/22 Cal AB or 200m Run
5 Squat Snatches (125/85)
STC Particpants, scale to 2 rounds and just move smoothly/easily through movements