A.
Row / Air bike: 90s.
2 rds:
5 Up & down dog
8 Spider lunge + twist
8 Active shoulders

Row / Air bike: 45s.

2 rds:
5-8 Snatch grip DL
5-8 Muscle snatch
5-8 Press
5-8 OHS

Mobility:
- Lunge complex
- Thoracic
- Shoulders
- Ankles
- Front rack

B.
On the 1:30 x 7 Sets:
1 Pausing Split Jerk (2s)
1 Split Jerk

C.
Teams of 3:
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into...
21 Burpee Box Jump Overs
21 Power snatch (50/35)
21 Burpee Box Jump Overs
21 Power snatch (60/40)
21 Burpee Box Jump Overs
21 Power snatch (70/45)
Box: (24"/20")

Time cap: 30min.