A)

3 sets

30 sec max pull ups

1 minute rest

30 sec max squat

1 minute rest

30-45 sec hand stand hold (toes on wall) / Fitness athletes optional push up or plank hold 

1 minute rest

 

B)

4 sets for times:

1 minute max distance on rower

2 minute rest

 

C)

for time:

50 thrusters (45/35)