A)

500 m row @ 80%

rest 2 minutes then,

2 sets:

max meters in 1 minute  rest 1:30 between each set

 

B)

EMOM for 10 minutes

anywhere from 1-3 muscle ups

 

C)

for times:

1 round

800m run

30/20 pull ups

4 minutes rest

1 round

1000m row

20 burpees

3 minutes rest

1 set max toes to bar