A)
3x500m row
(1 minute rest between sets)

B)
EMOM for 16 minutes
odd: 12 Shoulder to overhead (155/105) w/ one sec pause at the top of ea. rep
even: 15 KB swings (70/55)

C)
For time:
3 rouns
10 clean and jerks (155/105)
15 box jump overs (30″24″)
7 muscle ups