A. Metcon 
AMRAP 5 minutes
KB snatches @ 53-pounds

Does not have to be squat or alternating, get as many reps as you can in any way in 5 minutes

50 reps

B. Four Minutes and a Funeral 
Row 1 minute
No rest
Row 3 minutes

1a: Total distance in first minute (286m)
1b: Total distance (1013m)

You cannot allow yourself to cruise at any point during this row. Goal for the three minute piece should be 2k +1-2. You will be tempted to slow down, but it is only four minutes - hang on and you can rest afterwards. 

C. Strength
Touch and go deadlift 1x5

It's only one set so you should aim to lift a heavy load relative to your capacity. Warming up should be light triples, moderate doubles and a couple heavy singles leading up to your one set. Used double overhand grip throughout.   

245-pounds