1. 3 rounds of

20/15 Cal row + 5 rounds of

3 hang power clean

6 push ups

9 air squats

rest 2 minutes after each round

Into a 4th round of

20/15 cal row

15 hang power clean

30 push ups

45 air squats

2. 3 sets of

20 star fish

10 one arm db bend row

15 rear delt flys