A)
3 sets:
20 Bounding box jumps (24″/20″)
12-15 Dips on stationary bar
15 Wall balls (30/20)

B)
Back squat
15 reps
12 reps
10 reps
12 reps
15 reps
rest 2-3 minutes between sets

C)
2 rounds for times:
500m row
50 Double unders
400m run
40 Wall balls (20/16)
0.3 on AB
30 GHD sit ups

rest 7 minutes