Part A) Dead Lift
3x3 work three heavy sets. Leave something in the tank on the last set. Example: you pull three but you could get 4 and if you had to (gun to head) you could get 5.
90 sec rest
Part B) Lunges, Rows
Front Rack Lunges
3x20 AHAP
60 sec
3 Point DBell Row
3x10 AHAP
60 sec rest
Don't take to much time between B and C...don't give yourself a chance to warm down.
Part C) Gymnastics, Wall Ball
7 MUs
25 wall balls
4 Rounds for time