Warm Up: 
BB (No Weight) Bentover Row 3x10
Banded Pull Thru 3x8
.
3Rounds:
250m Row + 100m Arm Only Row + 15x Push Up
.
Strength:
2-Pos Snatch 4x3
Snatch DL 4x10
GM 3x10
.
Conditioning:
3-Mile Ruck #60 AFAP