A,
3 rounds for time of:
30/25 Row Calories
30 Kettlebell Swings USA@32/24kg
30 Burpees

Goal: sub 24 mins

B,
For quality:
3x6 Eccentric Calf Raises
3x6 Eccentric Stiff Legged Deadlifts, pick load
3x8 L/8 R Single Leg Hip Extensions
3x8 Eccentric Banded Lat Pull Downs
3x6 Eccentric Behind-the-Neck Tricep Extensions, pick load

Calves/Hammies

Eccentric Calf Raises- 5 secs lowering, regular up
Eccentric Stiff Legged Deadlifts- 6 secs lowering, regular up
Eccentric Banded Lat Pull Downs- regular pull, 6 secs return
Eccentric Behind-the-Neck Tricep Tricep Extensions- 6 secs lowering, regular up