A.1.
60s.: Row/Ab - Spider lunge + twist
45s.: Row/Ab - Up & down dog
30s.: Row/Ab - Active shoulders

A.2.
2 rds:
10-20 DU
4-6 T2B
4-6 DB-snatch
4-6 Burpee

A.3.
Mobility:
- Couch stretch: 2x30s.
- Pigeon: 2x20s.
- Shoulder pump: 2x30s.
- Chest stretch: 2x15s.
- Lats stretch: 2x15s.