A
2 rds
30 sec of each:
buttkickers
high knees
samson stretch L
samson stretch R
dynamic walking pigeon
hollow rocks
supermans
inch worms
(10 min)

B
Deadlifts
4x8 65%
1x8+ 65%
(20 min)

C
In 20 min:
0-5 min:
Row 500m
50 air squats

5-10 min:
Row 500m
40 Russian KB Swings

10-15 min:
Row 500m
30 Weighted Vups

15-20 min:
Row 500m
20 bar muscle-ups