A.

5×2 Hang Power Clean

*Work up in weight. 

B.

Health

4 Rounds: 

500/450 Meter Roww

20 American KB Swings 35/25lbs

Fitness

4 Rounds: 

500/450 Meter Roww

20 American KB Swings 53/35lbs

Performance

4 Rounds: 

500/450 Meter Roww

20 American KB Swings 70/53lbs