A) In pairs - 10mins for form only and YG/IG the full set: 5 Barbell Bent over rows 40/30kg, 7 Burpee Lat hops

B) 20min AMRAP:

20 Thrusters 20/15kg, 5 Burpees, 16 Floor Wipers (8 each side) or just leg raises if can’t do, 5 Burpees, 10 Kneeling Russian twists with a Barbell (5 each way) 100m Run