A. Every 3 minutes x 5 sets
Snatch grip deadlift plus power snatch x 2-3 reps (If you need more practice, stick with 5-6 reps)
Beginners: deadlifts x 10-12 reps
B. Renegade rows x 10 x 3-4 sets; rest 2 minutes
C. 12 minute AMRAP
lizard x 9 steps (three variations to choose from: high, high with push up, low
rope climb x 1-2 (can also do 7 reps with feet on the floor).
can also do legless