A. 4 sets of the following complex, as heavy as your technique allows: 1 snatch + 1 snatch balance + 1 overhead squat.
B. For time:
Row 500 m
3 rounds of: 15 DB thrusters + 20 toes-to-bar
Then: Row 500 m.
Compare to April 6 2016 or Sept 2 2015.
C. 3 rounds, not for time:
Max effort stir-the-pot (your goal here is 1 minute per round)
1 minute glute bridge hold (neutral spine, thighs in line with torso).