A. Conditioning

8 Sets of:

90sec. on 90sec. off

1. 15cal Row
then ME WB in remaining time

2. AMRAP of:
6 alt. DB-Snatches
6 Box Jumps
6 Burpees

A. Intervals

Every 4min for 24min (6 sets):
20/15cal Row
15 WB @20/14lbs
10 Pull ups
10 BJ over @24/20'' (step down)