A: Every 3 minutes on the minute for 15 minutes complete: 10 seated dumb bell presses

B: For time complete:

1000 meter row

30 kettlebell snatches (53/35)

15 toes to bar

10 push-ups

REST 3 minutes

C: For time complete:

500 meter row

20 kettlebell snatches (53/35)

10 toes to bar

5 push-ups