A
3 min cardio of choice
then 2 rounds
10 kneeling DB press
10 walking lunges, unweighted
6 db push press, each arm
6 jumping lunges, each leg
(15 min)

B
Strict Press
1x3 60%
1x3 67.5%
2x8 72.5%
1x8+ 72.5%
(15 min)

C
1 Lap Run
20 back squats (115/75lb)
20 DB hang power snatch + lunges (35/20lb)

3 Lap Run
30 back squats (115/75lb)
30 DB hang power snatch + lunges (35/20lb)

5 Lap Run
40 back squats (115/75lb)
40 DB hang power snatch + lunges (35/20lb)
*Barbell from the ground.
** DB complex 1 rep = 1 DB hang power snatch (R) + 1 reverse lunge right leg + 1 DB hang power snatch (L) + 1 reverse lunge left leg. DB can be in the front rack or overhead
***20 min timecap