A)
3 sets:
Bench press x 8-10
60 sec rest
Bent over row x 8-10ea. arm
60 sec rest
DB snatch x 10ea. arm
60 sec rest
*increase weight from last week

B)
6 sets for total time:
200m run
15 thrusters (95/65)
10 burpees over bar
90 sec rest

rest 7 minutes before completing next workout

C)
3 sets:
in 90 sec complete
20 calorie row
with remaining time max
dead lifts (205/145)
90 sec rest
*score total dead lifts