A.

500 m row x4
rest 2 min between sets

B.
3 rounds, each for time of:

50 Double unders
20 Burpees
15 Hang power snatch (95lb M/ 65lb F)
rest 3 min between each set

C.
3 sets

Ring dip x8-12 @30×1
Banded tricep pull down x30