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)