A,
Complete as many rounds as possible in 9 mins of:
9 m sandbag bearhug carry @50/35kg
3 Sandbag Ground-to-Over Shoulders
9 Air Squats

B,
For time:
50 Thrusters @43/30kg
300 Double Unders
50 Wall Balls @9/6kg
300 Double Unders

Goal: sub 14 mins

C,
For quality:
Monostructural Cardio, 10 mins
3x6 L/6 R Eccentric Bulgarian Split Squat + Rock Backs
Lateral Lunge Hold, L 1 min/R 1 min
3x6 Eccentric Dumbbell Pull Overs, pick load

Monostructural Cardio- easy pace bike or row
Eccentric Bulgarian Split Squat + Rock Backs- 6 secs lowering
Lateral Lunge Holds- L 45 secs-1 min/R 45 secs-1 min
Eccentric Dumbbell Pull Overs- 6 secs lowering