A. 5 Round For Time 400m Ski 15 DB Hang Clean&Jerk (15kg) 400m Row 15 Lateral Row Burpee B. For Quality 50 Strict Pull Ups C. 4set 10/10 One arm DB row (15kg) 4set 10 Dual DB Shoulder Press (10kg) 4set 15 Band row 4set 16 Wall Push Deadbug 30sec Plank Hold - Rset 1:00