A,
6 rounds for time of:
Row, 500m
10 Toes-to-bars
10 Alternating Dumbbell Hang Power Snatches @32/20kg

Goal: sub 15 mins

B,
For quality:
3x6 L/6 R Eccentric Reverse Lunges, pick load
3x6 Tempo Landmine Overhead Squats, pick load
Samson Stretch, L 1 min/R 1 min
2x10 L/10 R Goblet Single Leg Box Step-up
3x6 Eccentric Dumbbell Pull Overs, pick load
3x6 Tempo Dumbbell Rows, pick load
3x6 Eccentric Plate Abductions, pick load
3x10 L/10 R Plate External Rotations, pick load

Eccentric Reverse Lunges- foot on plate, 6 secs lowering
Tempo Landmine Overhead Squats- 3 secs down and up
Eccentric Dumbbell Pull Overs- 6 secs lowering
Tempo Dumbbell Rows- 3 secs up and down
Eccentric Plate Abductions- 6 secs lowering