A,
21 -15-9
Cal Row
Push Press @60/43kg
Goal: Sub 6 min

B,
4 Rounds
30m Zercher Carry
10 Single Arm DB Row/Side @AHAP and Unbroken
Rest as needed between each set. If you're feeling hungry you can make it "For Time".

C,
Accessory gymnastics
4 rounds
Weighted negative pull up x3 (10-12 sec lowering )
(Weighted) negative wall facing HSPU x 5 reps ( 8-10 sec lowering)
3mins rest btw rounds