A.
3 sets
750 m row
rest 5 min

B.
5 sets, not for time
10 V-ups
10 Toes to bar
60 sec push-up hold

A.
In 15-20 min build up to a heavy 1RM Hang power snatch

B.
3 sets, ea. for time of:
750 m row
rest 5 min

A.
Deadlift
55% x10
65% x8
75% x6
80% x5
85% x4
90% x3
95% x2
95% x2
*all percentages based on 3RM deadlift

B.
3 sets
Front rack walking lunge x100ft
rest 2 min
Sorensen hold x60-75 sec
rest 2 min

C.
3 sets
Banded knee walk x50ft ea. way
rest 90 seconds
Terminal knee extension x15 (hold for 2 sec in extension)
rest 90 second