A,
Seated Good Morning
4 x 8

• perfect form
• moderate weight for all sets

B,
"Hotshot 19"
6 Rounds
30 Air Squat
19 Power Clean @61/42,5kg
7 Strict Pull Up
Run 400 meters
Goal: Sub 30 min

C,
Interval
Row 1000 meters
Rest 2 min
Row 750 meters
Rest :90 sec
Row 500 meters
Rest 1 min
Row 250 meters