A) 3 Minute AMRAP:
10 Jumping jacks
7 Barbell thrusters *1 sec pause at the top of each rep
3/3 Thoracic rotaions
B)
Every 3 minutes for 4 sets
12 Unbroken strict pull ups *use band to go unbroken
12 Single arm bent over row (L)
12 Single arm bent over row (R)
C)
4 sets:
3 minute row
90 sec rest btw
*Goal is to complete the same amount of meters each round