A: 3X8 Shoulder Press
Should be at or near 75%.

B: 3 RFT:
500m Row
10 One-Arm Kettlebell Thrusters Left 
10 One-Arm Kettlebell Thrusters Right

12:48 
Used 35lb KB on Thrusters. As prescribed was 53/35; next time try 45lbs.

C:  3X1:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 sec.
Held Bender Ball overhead. Arms and legs should not make contact with the ground at any point.