A: MOBILITY
 
B: WARM-UP - 500M ROW THEN 4 ROUNDS OF:
     3-5 STRICT TOES-TO-BAR
     15X KETTLEBELL SWING      15X GOBLET SQUAT
 
C: WORKOUT : SET-UP IN FRONT OF A RUNNING CLOCK FROM 0:00 - 30:00
     AND PERFORM THE FOLLOWING:
 
     ON THE 0:00 - 21-15-9:
     DUMBBELL SNATCH
     BURPEE OVER DUMBBELL (NEW STANDARD)
 
     ON THE 10:00 - 21-15-9:
     CHEST-TO-BAR PULL-UP
     OVERHEAD SQUAT (40/25 KG)
 
     ON THE 20:00 - 5 ROUNDS OF:
     15M SINGE ARM DUMBBELL OVERHEAD WALKING LUNGE
     12X BOX JUMP