A) Open Gym

or

A1) 7,5,3 CGBP @21X1, tough for each set
A2) 30sec AMRAP Ring row
A3) 30-50ft seal walk
rest 90sec
x 3 sets

B) 35min AMRAP @ Steady 75% pace
400m run
2:00 row
1:00 alternating curtsy lunges
100m farmers walk

or

C) 2 sets
30sec on / 30sec off @ 85%-90% effort
– AD
– KBS
– Burpee Over Parallette
– DB Snatch

rest 3:00
Repeat