A.

3 sets, not for time:
Turkish get-up x3 ea. side
Muscle-up x3-8 (2 attempts per set)
Russian KB swing x12 (70/53)

 

B.

Weighted Pull-up
7×2

 

C.

3 min AMRAP
500 m row
Max Wall ball (30/20)

rest 3 min

3 min AMRAP
500 m row
Max Ring dip

rest 3 min

3 min AMRAP
500 m row
Max games standard box jumps (24″/20″)

**Note how long each 500 m row took and how many reps completed of each movement. Hint: Transitions are key.

 

D.

3 sets
Bulgarian Lunge x8-10 @31×1
rest 2 min
GHD sit-up x12-15
rest 2 min