Workout

A) 4 rounds (12 mins time cap)

2x 6 hurdle jumps (2 times through)

5x dumbbell hang snatch (each arm)

20x weighted toe touch sit ups (holding weight plate)

B) for time :
500m row
5x box jump overs
400m row
10x box jumps overs
300m row
15x box jump overs
200m row
20x box jumps overs
100m row
25x box jump overs