A:(4)
3 sets, of:
Row x 300 meters
Back Extensions x 10 reps
Burpees x 8 reps

B:(FBB, BACK & BICEPS)
8 sets, of:
Bent Over Barbell Row x 8 reps @50/35kg
Single Arm Dumbbell Snatch x 8/8 reps @15/10kg

C:(HIIT)
AMRAP 25 min, of:
Row / Assult Bike @15/12 cal
Kettlebell Swings x 12 reps @24/16kg
Row / Assult Bike @15/12 cal
Burpee Box Jumps Over x 8 reps