A:(4)
3 sets, of:
Row 300 meters
Assult Bike @10/8 cal
Air Squats x 20 reps
Rest :1min

B:(FBB, PULL)
3 sets, of:
Bent Over Barbell Row x 10 reps @50/35kg
Alt. Single arm Dumbbel Clean & Jerk x 10 reps @22.5/15kg
3-point Dumbbell Row x 10/10 reps @22.5/15kg

C:(CROSSFIT)
Fro time, of:
Thrusters x 100 reps @50/35kg
*Every time you break alt between
Assult Bike @10/8 cal / Row @12/10cal
* Rx ++ 60/40kg