A. EMOM for 10 minutes – 3 strict DB/KB presses (both arms at the same time), as heavy as possible. It may take a bit of experimentation to find the correct weight here.
B. Alternating with a partner, 5 rounds each:
Row 300 m, then immediately do 15 burpees.
Your goal is to keep the intensity high for each set, so keep moving with those burpees.
C. 4×25 GHD hip extensions (scale the reps if you are new).