A)
For time:
3 rds
500 x row
12 x dead lifts (275,185)
12 x box jumps (30,24)
5 min rest
4 Rds:
B)
4 rds
15 x cal assault bike
9 x hspu
6 x dumbell hang cleans (22.5,15kg)
5 min rest
4 rds:
C)
5 rds
6 x bench press (185,115)
12 x double k/bell swings (24,16)
Optional extra's
3-5 rds
10 x reverse grip strict pull ups
25 x weighted sit ups
5-12 x reverse grip barbell rows
8-12 x reverse grip curls