Part A:

In 12 min

10-1 Seated zercher press
1-10 Ring rows (Raised feet)

* Add weight to Zercher from 5 down

Part B:

3 Rounds of 7 mins:

1KM run (600M for red)

In remaining time – Max squat snatch @ 60-70% (Red – Do rounds of 5 KB swings/ 5 burpee broad jump)