A)
3 sets: (15 minute cap)
3-5 muscle ups / 10 strict pull ups (w/ 1 sec pause at the top)
30-50 double unders/ 1 min DU attempts
Push up hold x 45 sec
(Elbows pulled in, shoulders pressed up)

B)
For time:
50-40-30-20-10
Sit ups (Hands on head)
20-20-20-20-20
Single arm KB push press (10 ea. arm ea. rd)

C)
800m recovery run (jog)