A)
Not for time:
10-9-8-7-6-5-4-3-2-1 of:
bench press (pick a weight you can do unbroken)
single arm bent over rows (DB/KB/ complete both arms before starting bench press)

B)
Choose one:
A) 50/35 calories on Assault bike OR 70/45 on Air dyne
B) 500m row for time
C) 60 thrusters for time: (45/35)
D) All for time.