A)
4 rounds
5 double KB front squat @heavy
10x 1 push up + 1 pull through

B )
5 rounds
Single arm complex
6 dead clean
4 hang snatch
2 push press
+ 20 heavy Russian swing after each round

C)
2-3 rounds
30” weigted plank
10/10 weighted side plank rotation
10 prone swimmer