A)
3 Rounds for time:
15 Calories on AB
50 Double unders

B)
Shoulder to over head
4×5 @85% of 5RM

*One second pause at the top of each rep

C)
2 rounds for time:
500m row
10 Over head squats (155/105)
7 Muscle ups

Rest 6 minutes

1 round for time:
1000m row
10 Hang squat cleans (205/145)
7 Parellett handstand push ups

Rest 6 minutes

2 rounds for time:
500m row
10 Dead lifts (345/225)
7 L-pull ups