A,
Prowler Push 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

Use a relatively heavy load.

B,
5 rounds for quality of:
Row, 500 m
10 Burpee Over Rowers
5 Strict Pull-ups
10 Z Press, pick load

Z Press- moderate load

Complete at a RPE of 6-7/10.

C,
Banded Hamstring Stretch:
:90 sec-2 min/side

Lying Leg Crossover Static Hold:
:60-:90 sec/side

Pec Stretch:
:60-:90 sec/side

Static Thread the Needle Stretch:
:60-:90 sec/side