A)
3 sets:
10-15 Strict dips
20 Toes to bar
50 Double unders

B)
5 sets:
1 Push press
2 Push jerks
3 Split jerks

*Rest 3 minutes between sets
*One second pause at the top of each rep

C)
4 Minute AMRAP:
500m row
10 Burpee box jump overs (24/20)
20 Toes to bar
30 Shoulder to over head (115/75)
40 KB swings (55/35)
50 Double unders

3 min rest

6 Minute AMRAP:
500m row
10 Burpee box jump overs (24/20)
20 Toes to bar
30 Shoulder to over head (115/75)
40 KB swings (55/35)
50 Double unders

3 min rest

For time:
500m row
10 Burpee box jump overs (24/20)
20 Toes to bar
30 Shoulder to over head (115/75)
40 KB swings (55/35)
50 Double unders

D)
2k row @ 75-80%