A,
Bench Press 1xMax effort at 1x BW
Goal: 10+reps

B,
Chest Supported Single Arm Dumbbell Row 30-30, using heaviest weight per set
Dumbbell Strict Press 8-8-8, using heaviest weight per set

Chest Supported Single Arm Dumbbell Rows- 2x15 L/15 R

C,
Teams of 3 - 5 rounds of:
Partner 1: 20/17 Row Calories
Partner 2: max rep Med Ball Clean + Wall Balls @9/6kg
Partner 3: max rep Rope Climbs

Effort should be close to a minute but no more than 1:20 on the rower.
Log your total reps and include your finish time in your notes.

D,
2 rounds for quality of:
10 Prone Snow Angels
Single Arm Overhead Carry, pick load, L 15m /R 15m
10 ATYTs, pick load
Band Mount Plank Hold, 20 secs
10 WY Negatives, pick load
Front Raise Hold, pick load, 20 secs

Complete 2-3 rounds.