A.

3 rounds, not for time:

Wall squat x10 (squat therapy)

Rope climb x2

Strict toes to bar x10

 

B.

3 rounds, each for time

30 Push press (95lb M/ 65lb F)

40 Double unders

50 Kettlebell swings (53lb M/ 35lb F)

rest 5 min

 

C.

3 sets

GHD sit-up x15-20