A)

3x500m row (1 minute rest)

 

B)

3 sets:

4-6 muscle ups

10 HSPU

15 Hip extensions

 

C)

3 sets:

Find 10 rep max snatch (if you drop the bar before reaching 10 reps that set does not count, so don’t pick unrealistic weights)

rest 3-4 minutes between sets

 

D)

12 minute amrap

5 box jumps (30″/24″)

5 toes to bar

10 push ups