[A] 3 rounds for time of:
Run 400 meters
30 squats
20 Kettlebell Swings, 32kg (24kg)

[B] EMOM 12
Squat Snatch x 1

Increment the weight across the sets

[C]  3 intervals, each for time:
Row 30 cals

Interval 1 at Damper 7 and Stroke rate 22
Interval 2 at Damper 3 and Stroke rate 26
Interval 3 at Damper 5 and Stroke rate 24

Rest as required between each interval. Take note of the setting that yields the fastest time. Check the distance covered for each interval.

 Photo Credit: Wendy Swift

Photo Credit: Wendy Swift