A)
3 sets:
for times:
50 double unders
5 muscle ups
10 burpees

B)
6 sets:
push jerk + split jerk + front squat

C)
For time:
21-15-9
wall balls (20/16)
burpees
right into
500m row
*Goal is sub 6:00

D)
optional work
4 sets:
6-8 strict toes to bar
30 sec rest
4-6 dead lifts (drop after each set, go as heavy as possible)