A)
4x500m row
1 Minute rest between sets

B)
6 sets:
Power snatch + Squat snatch
*Rest 2 minutes between sets

C)
For times:
2 Mile bike on AB
at 10:00 complete:
10 OHS (185/135)
20 Alternating single arm DB snatches (70/45)
30 Double unders
40 Handstand push ups
30 Double unders
20 Alternating single arm DB snatches (70/45)
10 OHS (185/135)
at 25:00 complete:
2 Mile bike on AB
*Score 3 seperate times

D)
3 sets:
10 Double lateral DB raise
rest 120 sec
10 Arnold presses (w/ DBs)
rest 120 sec
6-8 Single arm bent over row (R)
rest 30 sec
6-8 Single arm bent over row (L)
rest 120 sec