Part A:

Bar MU
Practice

Otherwise 5*4

Part B:

Bent over Row

10/8/8/6/6

SS

Ring dips/bench dips

10/8/8/6/6

Part C:

Workout AQAP

20/16 ASB
10 D-ball Clean over shoulder
20/16 Box Jumps
6 MU/Burpee bar touch
20/16 Box Jumps
10 D-ball Clean
20/16 Row

8 minute cap