A,
"Triple 3"
For time:
Row, 3000 m
300 Double Unders
Run, 3 mi

Goal- Sub 40 minutes

B,
Every 1 min for 10 mins do:
8 Strict Handstand Push-ups
20 Hollow Rocks

C,
3 rounds for quality of:
12x 3 Way Shoulder Raises, pick load (sideways, 45 degree, front )
Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft