A)

5 sets:

500m row (set rower to 1 minute rest between sets)

B)

Front squat

4×3 @ 41×1

Go heavy

 

C)

every 30 seconds for 10 minutes

2 hang snatches @ 75%

D)

6 minute amrap

15 kettle bell swings (70/55)

15 burpees