A)
3 sets:
400m run
1 minute rest

B)
3 sets: (not for time)
10 Single leg dead lifts (Right leg)
10 Single leg dead lifts (Left leg)
60 Second push up hold

C)
For time:
500m row
100 Double unders
100 Air squats
500m row
100 Double unders
50 Wall balls (20/16)