A.  push press 5 rep max them,  1 by 5 at 90%

B.  for time

500 meter row

then

5 rounds of

10 Arm dumbbell or kettlebell snatch 50/35 (5 each arm)

10 burpees lateral over the rower

then

500 meter row

C.  Barbell club meets at 4:30pm and 6:00pm. Each session lasts 90 minutes.