A.
90s. Row / Ab

2 rds:
5 Walk out + 1-3 Push ups
5+5 Spider lunge + twist
5+5 Up & down dog

45s. Row / Ab

2 rds:
8-12 Deadlift
6-8 Hang Power clean
4-6 Press

Mobility:
- Lunge complex
- Front rack
- Shoulders

B.
Teams of 3.
For time:
120 Deadlifts, 20 Syncro Burpees
90 Hang Power Cleans, 20 Syncro Burpees
60 Push Jerks, 20 Syncro Burpees

(Rx: 70/50kg)

3km Row

60 Push Jerks, 20 Sync. Burpees
90 Hang Power Cleans, 20 Sync. Burpees
120 Deadlifts, 20 Sync. Burpees

(Rx: 60/40kg)

Time cap: 30min.