A.
3x10 russian step ups
-started with double 35# kettlebells for first two sets. right leg kept dipping in on step so dropped down to 25# kettlebells.

B.
For time all out
Row 250m
15 KBS 2/1.5pd
25 burpees
15 KBS 2/1.5pd
Row 250m
rest exactly 12mins and repeat
rd1: 4:32
rd2: 4:38
-not sure if this is better or not. on 20 Jan did 4:16 and 4:53 which was actually 1 sec faster overall time. That being said, recovered much better this time. second set, rows were a bit slower which was the main difference. everything UB, just slow burpees.

C1. 3x10 shoulder dislocates. both directions
C2. 3x10 per leg walking lunges (without stutter step)
-used 50kg (110#). good weight, but 125 should be doable next time.