A) Open Gym

or

A1) 8,6,4 CGBP @21X1, tough for each set
A2) 10 Gorilla Row 2sec pause at top per arm
A3) DB Bicep Curl 21’s
A4) 8-10 DB Skull Crushers rest 90sec
x 3 sets

B) 34min AMRAP @ Steady 75% pace
3min Row
2min Bike
1min walking lunges
1min singles
1min Plank Hold

or

C) 2 sets
30sec on / 30sec off @ 85%-90% effort
– Row
– box Jump
– burpees
– Jump Lunges

rest 3:00
Repeat